Diabetes is a health that can target anyone regardless of age. Knowing how to prevent diabetes early can help reduce unhealthy habits and lifestyles.
The sufferer is not always aware of this non-communicable disease.
Diabetes is also always listed in the top 10 causes of death in the world. Diabetes is still showing an increasing trend.
How to Prevent Diabetes
Talking about how to prevent diabetes means talking about type 2 diabetes because generally, in healthy foods, type 1 diabetes is caused by a problem with the sufferer’s immune system.
A number of ways can be done to prevent diabetes, all of which center on controlling lifestyle. Here are some simple ways to prevent diabetes:
One of the common ways to prevent diabetes is to take time to exercise regularly. Exercise at least 2.5 hours per week can be started to get used to.
You can choose your preferred daily exercise, such as jogging and cycling. In addition to preventing diabetes, regular exercise can also maintain a person’s mood.
2. Reduce Fat and Carbohydrate Consumption
Reducing the loss of saturated & trans fats can help a person reduce the risk of diabetes.
Carbohydrates with excess portions should also be avoided. You can adjust the composition of carbohydrates in your diet and replace them with protein-rich foods.
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3. Eat Fruits and Vegetables
As a substitute for consuming fat and carbohydrates, one way to prevent diabetes is to eat fruits and vegetables.
Consumption of fruits and vegetables is good for maintaining a person’s blood sugar levels so that it can keep the person from the risk of developing diabetes. Do this habit early on.
4. Weight Control
Try your weight is still in the category of ideal and healthy diet & regular exercise.
Foods and Drinks to Avoid
The most effective way to prevent diabetes is to control the nutritional content that enters our bodies. Here are some foods you should avoid:
1. Drinks with Artificial Sweeteners
Sugary drinks are a bad choice for diabetics. Types of drinks such as packaged soda are considered dangerous for the level of sugar levels in the body.
2. Frozen Food (Frozen Food)
Trans fats or commonly called artificial bad fats, are usually found in margarine, jam, creamer, and frozen foods.
Frozen food manufacturers mix trans fat content in these foods to extend the shelf life of the product.
Eating foods that contain trans fats does not directly raise blood sugar, but trans fats can trigger inflammation and insulin resistance, and lower levels of good cholesterol (HDL).
3. Bread, Rice, and Pasta
Non-wheat bread, rice, and pasta are high-carb foods. This type of food has been given to improve blood sugar levels. This is not good for people with type 1 or type 2 diabetes.
Diabetics are advised not to consume bread, rice, and pasta. They can replace all three foods with foods that are high in fiber to slow the absorption of sugar into the bloodstream.
4. Packaged Snacks
Packaged snacks are not a good snack to eat for people with diabetes. These foods have a lot of flour composition and lack of nutrients, such as biscuits and packaged wafers.
Although there are easily digestible carbohydrates, some packaged snacks can quickly raise blood sugar.
The essence of preventing these dangerous diseases is to regulate lifestyle and food intake into the body.
5. Salty Food
Salt is a flavoring ingredient that should be avoided by diabetics. Salty foods basically contain salt in them. Salty foods can increase blood pressure in the body.
Avoid Excess Sugar and Salt
In addition to independently choosing food intake, diabetics should also consult a doctor or nutritionist. For a diabetic who is on a diet, food choice & daily intake are very important.
Healthy foods for diabetics are foods that are low in sugar and carbohydrates. Salt is also a scourge for diabetics. For that, as much as possible, pay attention to the spice content in your food, avoid excess sugar and salt content.