Prevention of diabetes: 4 tips that will help prevent the disease

Losing weight reduces the risk of diabetes. Participants in one study saw their risk of developing the disease drop by nearly 60% after they lost about 7% of their body weight through exercise and diet changes. The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent the disease from progressing.

Be physically active

Regular physical activity has many advantages. Exercise will not only help you lose weight, but also lower blood sugar levels and increase insulin sensitivity, which helps keep your sugar levels within normal limits.

Eat healthy food

Foods rich in fiber reduce the risk of developing diabetes. The diet should include:

• Fruits.
• Vegetables (especially tomatoes, peppers, cauliflower).
• Leafy greens.
• Legumes (beans, chickpeas and lentils).
• Whole grain products (whole grain pasta and bread, whole grain rice, whole oats and quinoa).

At the same time, it is recommended to avoid foods with a high sugar content, a small amount of fiber and nutrients. These include white bread and pastries, white flour pasta, fruit juices and processed foods with added sugar or high fructose.

Eat healthy fats

Fat food is very high in calories and should be eaten in moderation. The diet should contain a variety of foods with unsaturated fats, which are sometimes called “healthy fats.” Unsaturated fats contribute to a healthy level of cholesterol in the blood, good for the heart and blood vessels.

Sources of such fats are:

• Olive and canola oil.
• Nuts and seeds (almonds, peanuts, flax and pumpkin seeds).
• Fatty fish (salmon, mackerel, sardines, tuna and cod).