Type 2 diabetes is a chronic disease that around the world affects millions of people. Uncontrolled cases can cause blindness, heart disease, kidney failure and other serious conditions.
Before diabetes is diagnosed, there is a period when the blood sugar level is high but not high enough to be diagnosed as diabetes. This is known as prediabetes.
It is estimated that up to 70% of people with prediabetes develop type 2 diabetes. Fortunately, the transition from prediabetes to diabetes is not inevitable.
While there are some things you can’t change – like your genes, age, or past behaviors – there are many things you can do to reduce your risk for diabetes.
Here are 3 ways to avoid getting diabetes.
1. Cut sugar and refined carbohydrates out of your diet
Consuming sugary foods and refined carbohydrates can put people at risk on the fast track to developing diabetes.
Your body quickly breaks down these foods into small sugar molecules, which are absorbed into your bloodstream.
The resulting increase in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar move out of the bloodstream and into your body cells.
In people with prediabetes, cells in the body resist the action of insulin, so sugar remains high in the blood. To compensate, the pancreas makes more insulin, trying to bring blood sugar back to a healthy level.
Over time, this can lead to a gradual increase in blood sugar and insulin levels, until the disease eventually turns into type 2 diabetes.
Many studies have shown a link between frequent consumption of sugar or refined carbohydrates and the diabetes risk. Plus, replacing them with foods that have less of an effect on blood sugar can help lower your risk.
A detailed analysis of 37 studies found that people with the highest intakes of fast digesting carbohydrates were 40% more likely to develop diabetes than those with the lowest intakes.
2. Train regularly
Regular physical activity can help prevent diabetes.
Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is needed to keep your blood sugar under control.
A study of people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on training days.
Many types of physical activity have been shown to reduce insulin resistance and blood sugar levels in overweight, obese and prediabetic adults. These include aerobic exercise, interval training of high intensity, and strength training.
Training more frequently appears to lead to improvements in insulin response and function. A study of people at risk for diabetes found that it was necessary to burn more than 2,000 calories per week while exercising to achieve these benefits.
Therefore, it is best to choose a physical activity that you enjoy, that you can do regularly, and that you can maintain for the long term.
3. Drink water as the main drink
Water is by far the most natural drink you can drink.
Plus, staying with water most of the time allows you to avoid drinks high in sugar, preservatives, and other questionable ingredients.
Sugary drinks like soda and punch have been the cause to an increased risk of type 2 diabetes and latent autoimmune diabetes in adults (LADA).
LADA occurs in people over the age of 18 and is a form of type 1 diabetes. Unlike the acute symptoms seen in childhood with type 1 diabetes, LADA develops slowly, requiring more treatment as the disease progresses.
A large observational study looked at the risk of diabetes in 2,800 people.
Those who consumed more than two servings of sugary drinks per day had a 99% increased risk of developing ADL and a 20% increased risk of developing type 2 diabetes.
Researchers in a study on the effects of sugary drinks on diabetes said neither artificially sweetened drinks nor fruit juices were good drinks for preventing diabetes.
On the other hand, water consumption can offer benefits. Some studies have shown that increased water intake can lead to better blood sugar control and better insulin response.
A 24-week study showed that adults who are overweight and has replaced diet sodas with water while following a weight loss program experienced decreased insulin resistance and lower blood sugar levels. fasting and insulin levels.