How to avoid Diabetes

If you think you might be at risk for getting diabetes and want to take some proactive measures to keep your blood sugar under control, you have come to the right place.

But, when the lifestyle has become sedentary and it runs in your genes, wondering how to avoid diabetes?

Here are some tips that can help you avoid diabetes and maintain healthy blood sugar levels.

1.) Lose Excess Weight
Maintaining ideal body weight is rule no.1, if you want to avoid diabetes or any other health problems. Losing excess fat allows for better absorption of nutrients, regulates blood supply to all your organs and balances the blood sugar level in your body.

2.) Choose wholegrain foods
Whole grain foods contain more fiber, which is very important when it comes to losing weight or staying lean. Fiber slows your digestion process and keeps you feeling full for longer hours, thus you eat lesser. Eating a fiber-rich diet also reduces the risk of diabetes and lowers cholesterol.

Whole grains slow the absorption of sugar into the blood stream, which keeps your insulin levels under control. This also prevents fat accumulation.

3.) Eat Fresh fruits & vegetables
Eat a colorful diet that includes fresh fruits and green vegetables. Not only are they rich in micronutrients, but they also balance the glucose levels in your body.  Bananas, apples, figs, cabbage, artichokes etc take time to get digested and release glucose slowly.

4.) Stay away from simple sugars
Simple sugars such as corn syrup, maltose, soda pop, candy etc contain empty calories. This means that your body is getting almost no nutritional value from these, but you’re adding up calories.

5.) Eat multiple mini-meals
To prevent diabetes and fat accumulation and to keep your metabolism rate high, you should eat at least 5-6 mini-meals a day, instead of 2 or 3 king-size meals. This helps in better digestion and slows down the release of glucose into your blood, preventing sudden rise in plasma glucose levels. Drink a glass full of water before you eat your meal this will help you feel full faster.

Eating at regular intervals keeps you feeling full for longer hours, and you do not get cravings for high calorie, starchy foods. Also limit your intake of meat, fish, and poultry to just three ounces per day. Avoid eating food while watching TV as you may eat more than required. Listening to music is a better option while having your meal.

If you cannot avoid eating outside, opt for low-calorie food options such as grilled chicken, salads and fruits.

6.) Exercise regularly
Exercising burns extra calories, boosts your metabolic rate, activates your pancreas and burns up the accumulated calories (glucose) in your blood. Just 30 minutes of strength training thrice a week can help you burn enough calories, ignite your metabolism and maintain healthy blood sugar levels.
Start with walking and then accommodate other forms of exercises such as running or swimming. A regular exercising pattern will help you remain fit and avoid diabetes.  There are some simple steps that can be easily taken in day-to-day life. For example, avoid taking elevator and take the stairs, walk to your nearby shopping mall or grocery store.

Regular exercises, eating a fiber-rich diet and simple lifestyle changes can keep your blood sugar levels under control and prevent diabetes.