There are a number of people who are affected by diabetes every year. A big part of this can be contributed to the food that we eat and the sedentary lifestyle. Letting diabetes develop and then getting it treated is something that usually people repent. But, if steps are taken earlier then diabetes can easily be prevented. The type II diabetes or the adult onset diabetes can easily be prevented. Here are some of the things that if followed in daily life can help you prevent the condition from developing.
The first thing that you need to put into control is your diet. There is no specific diet that works perfectly for preventing diabetes. However, it is important to have a control on the carbohydrates and the fats. Eliminating processed carbohydrates as much as possible from the diet is the first step towards preventing diabetes. You should not eat carbohydrates 2 hours before going to bed. It is also important to maintain a balance of fat, carbohydrates and proteins in the ratio of 30-40-30. It is advisable that you should have at least 5 to 6 small meals in a day. It is also important to have a high-protein breakfast.
Foods that are labeled as fat free should be kept away. They interfere with the levels of insulin and can be a main reason for the onset of adult diabetes. It is important to avoid white flour or wheat flour that is not whole-wheat flour. The effects of these flours work against the body. You can get whole-wheat flours in different forms and you can also try out your own recipes. Have oat groats instead of having oatmeal. Having grains in the least processed form is the best for your health. Another important point to focus is having lots of water. Avoid having sodas and carbonated drinks.
Eating fresh fruits and vegetables is a smart move. Vegetables and fruits always help you keep diabetes away. Keeping the blood pressure down is also quite beneficial in helping to prevent diabetes. It has been researched that people with high blood pressure tend to suffer more from diabetes. Exercise is another important factor that you should keep in mind. Walking is one of the best exercises. Doing it on a daily basis increases the metabolic rate of the body and levels of the blood sugar. This helps you burn the extra calories and keep your body in a better shape.
Having a regular check up is important; doctors can keep you informed on what would be good for your health and what would put you at risk of developing diabetes. The blood sugar should also be measured on a regular basis. This holds a lot of significance if the person has a family history of diabetes or is overweight. It is better to start working on your regimen today rather than dealing with the condition. Making minor changes in lifestyle and the food that we eat can help prevent diabetes.