- Cut sugar and Refined carbs from your diet .
Eat sugery foods and refined carbs can put at risk individuals on the fast track to developing diabetes. The resulting rise in blood sugar stimulates your pancreas to produce insulin,a hormone that helps sugar get out of the bloodstream and into your body’s cells
- Work out Regularly .
Performing physical activity on a regular basis may help prevent diabetes. Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control.
- Drink water as your primary beverage.
Water is by far the most natural beverage you can drink .what is more, sticking with water most time helps you avoid beverage that are high in sugar, preservatives and other questionable ingredients.
- Watch portion sizes.
Whether or not you decide to follow a low- carb diet,it’s important to avoid large portions of food to reduce the risk of diabetes ,especially if you are overweight .eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at
Risk of diabetes .
- Avoid sedentary behaviour.
It is important to avoid being sedentary if you want to prevent diabetes. If you get no or very little physical activity ,and you sit during most of your day ,then you lead a sedentary lifestyle.
- Eat a high- fiber Diet .
Getting plenty of fiber is beneficial for gut health and weight management.
Studies in obese, elderly and prediabetic individuals have shown that it helps keep blood sugar and insulin levels low.
- Optimize vitamin D levels.
Vitamin D is important for blood sugar control
Indeed, studies have found that people who don’t get enough vitamin D ,or whose blood levels are too low, have a greater risk of all type of diabetes .Good sources of vitamin D include fatty fish and cod liver oil.in addition, sun exposure can increase vitamin D levels in the blood .one study found that people with highest blood levels of vitamin D were 43%less likely to develop diabetes than those with the lowest blood levels.
- Minimize your intake of processed foods.
One clear step you can take to improve your health is to minimize your consumption of processed foods, they re linked to all sorts of health problems, including heart disease, obesity and diabetes.
Studies suggest that cutting back on packaged foods that are high in vegetables oil,refined grains and additives may help reduce high risk of diabetes
- Drink coffee or tea.
Although water should be your primary beverage, research suggests that including coffea or tea in your diet may help you avoid diabetes. Studies have reported that drinking coffee on a daily basis reduced the risk of diabetes by 8- 54%,with the greatest effect generally seen in people with the highest consumption.
- Lose weight if you re overweight or obese.
Excess visceral fat promote inflammation and insulin resistance, which significantly increase the risk of diabetes, although losing even a small amount of weight can help reduce this risk. Studies show that the more you lose ,the more benefits you ll experience.
- Quit smoking.
Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung,breast, prostate and digestive tract
- Follow a very – low- carb Diet
Following a ketogenic or very-low -carb diet can help you avoid diabetes
Although there are a number of ways of eating that promote weight loss, very -low-carb diets have strong evidence behind them ,they have consistently been shown to lower blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors.
Researchers stated that even though many of the men gained weight after quitting ,after several smoke – free years, their risk of diabetes was lower than if they they continued smoking.
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