“By changing your lifestyle you can reduce the risk of developing diabetes. It is never too late to start,” according to Harvard.

What is diabetes?

  • Diabetes is a condition when your blood glucose levels are too high as your body stops producing insulin hormone.
  • The insulin hormone uses glucose as energy for the functioning of your organs.
  • However, extra glucose is turned into fat that your body uses later when blood glucose levels are too low.

Other key points

  • Diabetes does not develop overnight.
  • Your bad lifestyle can cause insulin resistance.
  • Overweight people are prone to be at risk of insulin resistance.
  • Studies have revealed that a lot of people are at risk of developing type II diabetes.
  • But you can prevent or delay it.
  • You will have pre-diabetes when your blood sugar levels are above the normal range but not high enough to be diagnosed as having diabetes.
  • You will not have any symptoms if you have pre-diabetes, so you cannot get to know it unless you get tested.

Immediate changes in your lifestyle are recommended to put off the risk of developing diabetes.

  • Lose weight if you need to.
  • Be more physically active.
  • Eat low-calorie food.

What are healthier food choices to reverse pre-diabetes?

A low-calorie diet can keep your weight healthy. It can also prevent you from high blood sugar levels.

  • Drinks with added sugar are harmful

Drinks consisting of added sugar are harmful for pre-diabetes patients.

  • According to a study by Harvard, sugary drinks can increase the risk of developing diabetes by 26%.
  • The risks are higher in young adults and Asians.
  • Artificially sweetened beverages are equally bad as sugary beverage, the same study revealed.
  • Replacing at least 1 serving of sugary beverages with water, coffee and tea are linked to a 10% lower risk of diabetes.

It can be hard to go cold turkey, so you should try to cut your servings. Once you start taking it in your stride, you will eventually be rigorous to abstain from sugary beverages.

Make sure you do not replace sweetened beverages with fruit juices. They are lack of nutrition and antioxidants. As they consist of empty calories, your blood glucose levels will immediately hike up.

  • Limit the intake of fruits

Fruit salad is more harmful than ever because they are very high in sugar. Apples, berries, grapes, and watermelons consist of high amount of sugar. You will be prone to diabetes if you consume whole fruits daily.

The metabolism of natural sugar, according to Harvard, is the same as the metabolism of table sugar. It is a myth that natural sugar is salubrious for your health. You should enjoy fruits once in a blue moon and make sure you include citrus fruits in your diet.

Instead of eating a full bowl of mangoes, berries and grapes, you should eat a handful of them while having breakfast provided it does not include any processed and sweetened items. Your breakfast should be rich and nutritious as you are to prepare yourself for the full day. Do not include fruits in your evening meal and dinner as your metabolism becomes slower due to inactivity. It will increase the risk of raising blood glucose levels.

  • Chose unsweetened yogurt and cheese

Dairy products are essential sources of providing calcium. It is an important mineral to keep your bones healthy. Unfortunately, dairy products are linked to a greater risk of diabetes, not that they are high in fat content. They have starchy enzymes that quickly raise your blood glucose levels.

  • Choose plain yogurt. Unsweetened and flavoured dairy products should be avoided.
  • You can include milk and cheese in your diet but regular consumption should be avoided.
  • Make sure you do not consume dairy at night before going to bed.
  • Be careful of a portion size as well. A cup of milk should replace a glass of milk.
  • Do not add sugar in milk.

Understand how your body responds to a particular food when you consume. Some people see a quick rise in blood glucose levels than others despite consuming the same amount of calories.

  • Eat plenty of vegetables and cut back on processed food

All vegetables are healthy. They are low in calories that keep your glucose levels in moderate. However, medical experts suggest eating seasonal vegetables. Processed food should be avoided like

  • Chips
  • Cookies
  • Ice cream
  • Lamb
  • Beef
  • Sausages
  • Red meat

Instead, you should get protein from healthier foods such as:

  • Legumes and lentils
  • Eggs
  • Fish
  • Unsalted nuts
  • Chicken

People with pre-diabetes can savour processed food once in a while. It will help you less crave for them without increasing the risk of diabetes. Check the food label to know sugar content. Companies, however, are not bound to disclose true information about added sugar and salt content, so it is always recommended avoiding readymade processed food.

  • Take supplements

Dairy products can be harmful for you if you have pre-diabetes, but they are essential for your bones health. You should talk to your GP to get prescribed some calcium and vitamin D supplements. They will help you keep your bones healthy without relying on the dairy.

Stop living a sedentary lifestyle

A balanced diet combined with exercise will help you obtain better and faster results.

  • A brisk walk is a good way to burn calories.
  • Do a physical activity that leaves you out of breath for a couple of minutes.
  • Exercise at least 5 days a week.
  • Take a stroll after eating dinner.
  • You can get a lot of exercise ideas from the internet.
  • It is not necessary to join a gym to achieve your fitness goals.

Can you actually prevent type II diabetes?

Type II diabetes can be sometimes prevented with the help of a low-calories diet combined with exercise. Your body is still producing insulin hormone. Research has shown that lifestyle changes such as losing weight and a balanced diet will have a significant impact to keep your blood glucose levels low.

Make sure to get tested once a year because sometimes body does not send signals even if you have diabetes.

  • You will be on medication if you are diagnosed with diabetes.
  • In event of a lack of money, you can take out 12 month loans. At the time of using these loans, check your repaying potential.

Everyone has a different body, so it is none other than you who knows better how your body responds to food you consume. Keep a close eye on spikes in blood glucose levels using a home-testing kit and make your diet plan accordingly.

Everything including starch and sugar are important for your body, but you should consume them moderately.