Simple Ways How to Prevent Diabetes
The new year has just begun and one of your main concerns may be your health. If you have prediabetes, you may have how to prevent diabetes on the top of your list. If you didn’t know, there are nearly 400 million people in the world living with diabetes and that number is only predicted to increase over the years. Continue reading to learn some simple ways how to prevent diabetes that can also be tips for how to avoid diabetes.
How to Avoid Diabetes
There are a few simple ways how to prevent diabetes and possible even how to reverse prediabetes. They are losing weight, eating right, adding whole grains to your diet and exercising. Because it’s the new year, losing weight is at the top of most people’s lists of goals for the new year.
Losing weight is one of the best ways not only how to prevent diabetes but also how to avoid diabetes and possibly even how to reverse prediabetes. Having excess fat on your body makes it more difficult for the body to use the insulin it has to manage the sugar in the blood. Studies even show that nearly 90 percent of those with type 2 diabetes are overweight. If you have prediabetes and are overweight, you also have a higher chance of developing type 2 diabetes
Exercise is a key part in how to avoid diabetes as well as how to prevent diabetes. It can help you keep the weight off but also jump start metabolism. Exercise can start with small steps, such as going for a walk or a swim. Exercise doesn’t mean going to the gym for hours a day but instead getting more active by taking the stairs instead of the elevator, going for walks 3 times a week, riding a bike or even the gym.
If you’re not someone who eats breakfast, eat it. Starting your day right can help avoid overeating later in the day. Having breakfast can also help blood sugar levels in check. Other ways you can eat right is by consuming less calories and adding more fiber into your diet. You can also spread your meals throughout your day by eating smaller portions more frequently. By eating smaller meals more frequently you are able to avoid spikes in blood sugar levels and control hunger throughout the day.
Eat Whole Grains
Adding more whole grains to your diet is another way how to avoid diabetes or the development of it. Adding more whole grains to your diet can help reduce the risk of type 2 diabetes.
What to eat:
- For breakfast have half a cup of high in fiber bran cereal with bananas or berries and a whole wheat English Muffin
- For lunch have some whole wheat pasta instead of white pasta and add some vegetables to your dish
- Another lunch options is a sandwich made with whole grain bread
- For other meals or dinner try recipes that use whole grains to change it up a bit
- Eat brown or wild rice instead of while
If you are wondering how to avoid diabetes in the new year, focus on small, simple goals that can be achieved over a length of time. Make sure your goals are realistic and will help you with how to reverse prediabetes or get your health back on track. Set goals for going for walks a few times a week and work on changing meals gradually. The more realistic goals you set, the better chance there is of accomplishing them and making them become habits.