Type 2 diabetes is one of the chronic diseases that affect millions of people around the world. If left uncontrolled or untreated, it can cause kidney failure, blindness, heart diseases, and other serious health issues. Before doctors can diagnose diabetes in an individual, there is a point where the blood sugar level increases but not quite enough to be interpreted as diabetes. This phase is known as prediabetes.
Researches have stated that about 70% of people affected by prediabetes gradually get diagnosed with type 2 diabetes. Fortunately, the process from prediabetes to type 2 diabetes is not inevitable. However, few factors cannot be changed, such as past behavior, age, or genes.
Listed below are ways to avoid getting type 2 diabetes.
Cut Refined Carbs And Sugar From Your Diet
Consuming refined carbs and sugar food items can increase the risk in individuals who are on track to develop diabetes. The human body breaks these food items into small sugar molecules, which it later absorbs into the bloodstream. The result will be an increase in blood sugar stimulates, which will cause your pancreas to produce insulin. Insulin is a hormone that helps sugar molecules to enter into blood cells.
Many researchers have found a link between refined carbs or sugary food and the risk of diabetes. You should start by replacing these food items with food that have less effect on blood sugar level.
Physical exercises regularly help in preventing diabetes. Exercise increases the production of insulin sensitivity in our blood cells. So, your body requires less insulin to keep the blood sugar level stable and under control when you work out. A study conducted on prediabetes people stated that moderate exercises increase 51% of insulin sensitivity, whereas extreme activities increase it by 85%. However, this effect can only be seen during workout days.
Therefore, performing physical activities and exercises regularly can increase insulin sensitivity and secretion, which may help prevent prediabetes from type 2 diabetes.
Consuming water instead of any other sugary beverages will help control the blood sugar level and insulin levels, reducing the risk of type 2 diabetes. Most of the time, drinking water will help you avoid beverages that contain a high number of preservatives, sugar, and other harmful ingredients. Drinks like coca-cola and soda increase the risk of diabetes and latent autoimmune diabetes in adults (LADA). LADA is a type of type 1 diabetes that can affect an individual over the age of 18. Unlike the symptoms observed in type 1 diabetes in children, LADA tends to develop slowly, and it also requires more treatment and medication as the disease progresses. So, drinking water instead of other beverages will help in controlling insulin and blood sugar levels.
Smoking cigarettes causes many serious health issues and conditions, including cancers of the lung, heart, digestive tract, prostate, and emphysema. Many studies have also linked smoking or exposure to smoke with type 2 diabetes. An analysis of various studies with over 1 million people stated that smoking had caused the risk of diabetes by 61% in individuals who smoke 20 or more cigarettes in a day and about 44% in an average smoker. Studies have also stated that many individuals started gaining weight after quitting. Still, after several smoke-free years, the risk of diabetes was lower than if they continued smoking.
Consume A High-Fiber Diet
Consuming an adequate amount of fiber is very beneficial for weight management and gut health. Many studies conducted for elderly, obese, and prediabetes individuals have stated that the high fiber diet may reduce the blood sugar and insulin level.
Fibers are divided into two categories: insoluble and soluble threads. Insoluble fibers do not absorb water, whereas soluble fiber does. While in the digestive tract, water and soluble fiber tend to form a gel that helps slow down the rate by which the food is observed. This can cause a gradual increase in blood sugar levels.
Insoluble fibers also reduce the blood sugar level and decrease the risk of diabetes, although scientists and nutritionists have not been able to find an exact reason for that. Many of the unprocessed plant food contains the right amount of fiber. Consuming a high-fiber diet will help prevent an increase in insulin and blood sugar levels, which will gradually reduce the risk of developing type 2 diabetes.
Many factors can help you in controlling and reducing the risk of developing diabetes. Rather than considering prediabetes as the next step to diabetes, it may be helpful if you think of it as motivation to make specific vital changes in your life and lifestyle. Eating the right food quality and adopting a healthy lifestyle and behavior will help promote healthy insulin and blood sugar level, which will avoid diabetes and other major health issues.