How to Prevent Diabetes

Prevent diabetes is worth much more than a pound of cure. The fact is most of people diagnosed with diabetes (usually type 2) are overweight.
The good news is type 2 diabetes takes time to develop before you are diagnosed. So you have a time to do some preventive action. If you are at risk for developing diabetes, start with the step to prevent or delay it.

Making changes in diet and increasing the level of physical activity can prevent the people with pre-diabetes development of type 2 diabetes.

Be physically active

Do some exercise for at least 30 minutes every day. Walking or regular exercise can help to prevent diabetes by controlling weight and improving blood flow.
Especially important if genetics ( know your family history ) put you at risk for developing the disease.
Talk to your doctor about which activities will be safe for you. Your exercises must depend on your body condition like condition of your heart, blood vessels, eyes, feet, nervous system, etc.

Remember this when you do your exercise

Always monitor your blood glucose levels before and after exercising.
Drink extra water ( not contain sugar ) before, during, and after exercise.
Takes your diabetes pills or insulin in your pocket.
Carry a cell phone to use in case of emergency.
Wear a diabetes identification such as bracelet so people know about your condition if something happens to you

Changing your lifestyle and make healthful eating a part of your busy lifestyle

The nutritional goals for each type of diabetes are different.
Type 1 diabetes, the goal is to control total carbohydrates that have the most effect on the amount of insulin needed and the maintenance of blood sugar control. A delicate balance of carbohydrate intake, insulin, and physical activity is necessary for the best blood sugar levels.

Type 2 diabetes, the goal is on weight control, because 80 - 90% of people with this disease are overweight. A meal plan, with reduced calories, even distribution of carbohydrates, and replacement of some carbohydrate with healthier monounsaturated fats helps improve blood glucose levels.

Cook using low-fat methods
Such as baking, roasting, or grilling foods or by using cooking sprays.

Eat lots of grain food, vegetables and fruits
Fruits and vegetables are natural foods high in dietary fiber. Eat non-starchy vegetables ( generally low in carbohydrates ) such as spinach, carrots or broccoli.

Eat less saturated fat
Saturated fat raises blood cholesterol levels that can cause heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include ice cream, whole milk, Butter, Cream sauces, Chocolate, Palm oil and palm kernel oil, Coconut and coconut oil

Eat more Monounsaturated Fat
Monounsaturated fats are good fats because they can lower your cholesterol. Sources of monounsaturated fat include Avocado, Nuts like almonds, cashews, pecans, peanuts butter and peanut oil

Use non-nutritive sweeteners
Saccharin, aspartame, acesulfame potassium (K) and sucralose have been approved by the Food and Drug Administration (FDA) and can be used by people with diabetes, including pregnant women, within a balanced diet.

Eat less salt and sodium
Particularly for someone with high blood pressure,

Make sure you eat a variety of healthy foods at each meal in right amount. The best choices are fresh food. Only consume frozen and canned food if you have to.

Having diabetes doesn’t have to mean eating the same foods every day, so do the things you enjoy, choose carefully and lower your risk of diabetes complications.
Prevent diabetes by doing exercise and choose good or healty food.