Diabetes can be a difficult ailment to deal with. However, with proper control, its symptoms can be prevented from surfacing. Here are some steps, to keep you from contracting diabetes.
1. Weight Management
Taking control of your weight is the first step in warding off chances of developing diabetes. A controlled weight not only helps to keep blood-sugar levels in check, but also maintains overall well-being.
Proper exercise is the key element in maintaining optimum health. Studies have shown that exercise improves the blood flow and clears sugar levels in the blood. This results in higher metabolism and lower risks of diabetes.
3. Avoid Trans-Fats
Trans-fats lower the body’s capability to absorb protein, withholding insulin secretion in the body. This marks an increase in the blood-sugar levels. Avoiding trans-fat containing processed foods will help keep risks of diabetes, at bay.
4. No Sugar
Moderate consumption of sugar will keep blood-sugar levels in check. However, rampant consumption of unnaturally sweetened processed foods will inhibit insulin production and result in the onset of diabetes. Thus, avoiding sugar wholly will be the best approach in the prevention of diabetes.
5. No Refined Carbohydrates
Avoid white rice, pasta, popcorn, rice-puffs and white flour, if you wish to control your blood-sugar levels. During diabetes, the body loses its ability to assimilate complex carbohydrates, causing a rampant sugar deposition in blood as sugar. Avoiding the above-mentioned complex carbohydrates will ensure that your insulin production stays unaffected.
A fibre-rich diet is highly conducive to controlling blood-sugar levels. The absorbed fibre tends to absorb the sugar in the blood and facilitate insulin secretion to normalize diabetes. Consuming whole-wheat and multi-grain products will load up the body with fibre.
7. No Smoking
Smoking increases chances of contracting diabetes, since it begins to affect cardiovascular health and hormonal secretions in the long run. Carbon deposition in the blood results in inhibited absorption of assimilated nutrients. Giving up your smoking habit will, thus, boost your health and keep diabetes away.
8. Fresh Fruits
Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. Studies have shown that an adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet. Consume bananas in moderation, since their sugar structure is more complex than that of citrus fruits.
9. Fresh Vegetables
Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.
10. Green Tea
Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.
Although caffeine has been known to increase chances of cardiovascular ailments, a moderate consumption tends to curb the increase of blood sugar levels. Caffeine has been known to suppress hunger pangs, which in the long run can curb an unruly sweet-tooth syndrome, from loading up the body with unnecessary calories.
12. Small, Frequent Meals
High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.
13. Cardiovascular Health
With an onset of diabetes, cardiovascular health is the first aspect to be affected. Without proper care, diabetic patients develop heart ailments within a short span of time. In order to keep their diabetes in check, they need to monitor their cholesterol levels closely. Through proper medication, diet and rigorous exercise, one can keep their heart healthy.
14. Avoid Red Meat
When consumed in excess, the polyphenols in red meat tend to raise blood cholesterol levels. Red meats, due to their complicated protein structures are digested much slowly. Thus, consuming red meat tends to bring down the metabolic rate and hinder insulin secretion.
15. Cinnamon Powder
Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.