To prevent type 2 diabetes, it is necessary to address the challenges of sedentary lifestyles and unhealthy diets, particularly among the individuals aged between 20 and 40.
Healthcare professionals recommend exercising for at least 90 minutes on a daily basis. Additionally, adopt a diet rich in whole and lean foods to reduce the risk of developing this chronic condition.
What is Type 2 Diabetes?
Type 2 diabetes is a serious health condition in which the body’s cells become resistant to insulin. Also, the pancreas is unable to secrete enough insulin to control the body’s sugar (glucose) level.
As soon as you eat a meal, the sugar level rises into your bloodstream. Insulin is immediately secreted by the pancreas, which lowers the blood sugar (glucose) level. The normal range for blood sugar is around 80–120 mg/100 ml.
When the body cannot use glucose properly, it can build up in the bloodstream.
While the body is able to manage the high blood sugar for some period, if there is a constant state of high blood sugar in the body, this can lead to a permanent diabetes disease.
Type 2 diabetes also causes a number of health problems including heart failure, stroke, kidney disease, and blindness in the long run.
One of the best ways to prevent type 2 diabetes is consume foods that have low Glycemic Index (GI) in the food chart.
Foods under gylcemic index (GI) value under 55 are considered best for diabetes management.
What are the top 10 best foods for diabetics?
Lean Proteins
Chicken Fillet, Fish, Lamb, Eggs, Beans, and Lentils are a great source of lean protein.
When going on a diabetes management diet, try to consume a measured portion of protein in grams.
Here leans means that these foods are free from saturated fat. Lean proteins are healthier for your heart for a long duration of dieting.
Non-Starchy Vegetables
These include vegetables such as carrots, cucumbers, bell peppers, and zucchini.
It is advice from doctors to always boil your vegetables to reduce the starch content of veggies.
They are low in carbohydrates and calories, which makes them an excellent choice for a diabetic’s diet.
Leafy Green Vegetbales
Spinach, kale, and broccoli are some of the green leafy vegetables that are packed with good fiber and nutrients.
These foods help in proper regulation of blood sugar levels in the body, giving you a feeling of fullness and helping you in weight management.
Whole Grains
Brown rice, quinoa, whole-wheat bread. These foods contain all the good fibers, which are essential for the body, as fiber-rich foods do not spike your blood sugar levels rapidly.
In fact, they are a very good choice of food for people following a low-carbohydrate diet, as they digest very slowly and provide energy for longer durations.
Healthy Fats
Adding healthy fats such as olive oil, avocado oil, and flaxseed oil is an excellent choice.
Edible oils, such as olive oil, support good heart health without the fear of bad cholesterol.
You can consume these fats without needing them to cook or use them as dressing in your meal.
Water
Staying hydrated is the most important part for your overall health. This efficiently helps to manage diabetes.
Water is a macronutrient that does not contain any calories, but it is required by the body in large amounts daily to maintain bodily functions.
The prescribed daily water intake is around 3.7 liters (1 gallon) for men and 2.7 liters (1/7th of a gallon) for women.
Legumes
If you are a vegetarian, legumes can be your best source for protein. Lentils, chickpeas, and soyabeans are the best protein sources with fiber and complex carbohydrates.
But if you look at dietitian presective, they suggest not to rely too much on legumes, as they are not a complete protein source and lack essential vitamins and minerals when compared to meats or eggs.
Fruits in Breakfast
Fruits such as strawberries, blueberries, and raspberries are high in antioxidants and can be best consumed in your breakfast.
These fruits contain antioxidants that are not available with other macronutrients such as carbohydrates, proteins, or fats.
Otherwise, you can use supplements to fulfill your vitamin and mineral needs.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fat, omega-3s, and fiber.
These are high in calories and can exponentially help you to manage your low-carbohydrate diet by covering the rest of the required caloric need.
Low-Fat Dairy Products
Well, your favorite dairy products, such as yogurt, milk, or cheese, are good for your health.
But being diabetic, you need to be smart with your food choices. Instead, choose low-fat milk and yogurt without any added sugar.
They are packed with essential nutrients without any added excess calories or fat.
Avoid any packed products that are available in the supermarket, as they may contain preservatives like sugar.
How to prevent Diabetes before it starts?
The majority of the foods on the market that are readily available are cheap and are made from refined carbohydrates such as sugar, white flour, and all-purpose flour.
The dangerous properties of these foods are that they are highly addictive and have a high glycemic index (GI).
Foods that have a high glycemic index are quickly digested and absorbed. These types of foods are best taken before a workout session to maintain energy.
Remember, if you have a dietary pattern that frequently consists of high glycemic index (GI) for a long period of time, it can contribute to prediabetes.
To prevent diabetes before it even starts, it is best to get educated about the concept of nutrition, i.e., macronutrients, micronutrients, minerals & vitamins.
As simple as it may sound, diabetes can be easily prevented or managed with a balanced diet.
You should eat foods that are more nutrient dense and lean, such as brown rice, legumes, whole foods, chicken fillet, eggs, etc.
These slow-digesting foods will provide you energy and keep you full for a longer period of time as well, without raising your blood sugar level abnormally.
Foods to avoid if you have Diabetes or Prediabetes
It doesnt take a toddler to tell, why there are so many unhealthy and unfit individuals around us. And why more and more people sooner or later will be at the brink of being a diabetic.
The fact very simple, the commercialization of the food industry.
As the demand get high, more companies are opting for producing foods and snacks that are easily prepared, which uses preservative in huge amount in their products, to make a consumer addictive.
Here is a list of category of foods to avoid if you have diabetes immediatly.
1. Refined Carbohydrates and Sugary Foods
Explanation: Refined carbohydrates are very easily digested and absorbed by the body. This causes rapid spikes in blood glucose levels.
This spike demands a corresponding rise in insulin, which can cause the pancreas to fail over time.
High consumption of sugar and refined grains can lead to insulin resistance, which is also known as type 2 diabetes.
Examples: white bread, candies, sugar-laden soda, and cereals.
2. High-Glycemic-Index (GI) Foods
Explanation: High-glycemic-index foods cause quick spikes in blood glucose as soon as eaten. When consumed more frequently, it leads to insulin resistance and weight gain.
Foods that have a high GI value tend to get digested faster than foods with a low GI value (see chart above).
Examples: white rice, white pasta, potatoes, modern breakfast oatmeal, etc. are some of the GI foods, compared to foods such as brown rice, whole-grain pasta, etc., which have low GI values.
3. Fried Foods with high Trans Fat
Explanations: It is easier to say that fried foods do taste better than steamed food. While it may give you a sensation of the best food you may have ever eaten, it does come with massive side effects.
Fried foods contain a large amount of trans fats. Trans fats can increase insulin resistance and inflammation, causing the rise of bad cholesterol in the body and cardiovascular disease.
Though trans fats don’t directly raise blood sugar, their impact on insulin sensitivity and overall health can increase the risk of type 2 diabetes complications.
Examples: Fried fast foods, packed snacks, fried chicken, and onion rings.
4. Frequent use of Alcohol Beverages
Explanation: Most commonly used alcohol beverages, such as beers or wine, can interfere with the glucose metabolism of your body.
Frequent and heavy drinkers increase the risk of type 2 diabetes because alcohol directly affects their liver function and insulin sensitivity.
Alcohol can also cause an unpredictable spike or drop in blood sugar levels, particularly in diabetic patients.
Examples: Beer, wines, cocktails, etc. Diabetic people should consume alcohol in moderation if they are allowed by their healthcare expert.
5. All types of packed and Processed Foods
Explanation: All types of processed foods, such as packaged foods or processed meats, are high in refined carbohydrates, trans fats, saturated fats, and excessive salt & sugar used as preservatives.
These foods are known to cause a rapid spike in glucose level and promote insulin resistance.
Examples: Potato chips, ready-to-eat meals, industrial-packed meals.
6. High-Fat Dairy Products
Explanation: Dairy products with high saturated fats can contribute to insulin resistance. Saturates fats, when consumed more frequently, cause insulin abnormality.
This makes it more challenging for the body to manage blood sugar levels.
Examples: Whole milk, cream, full-fat cheese, and ice cream.
7. Condiments and Sauces High in Hidden Sugar
Explanation: Many commercial products contain added sugar. Often, these are called “hidden sugars,” meaning they are present even when the food does not taste particularly sweet.
Examples: Barbecue sauce, ketchup, honey mustard. Look for products by reading the ingredients label, and choose for “no-added sugar” products.
The Bottom Line
Being a diabetic can completely change your life perspective, as it restricts your overall life choices.
You can still enjoy your life to the fullest by being more responsible to yourself and keeping in check for what you eat and how you follow your medication.
The key is to get educated about the concept of diabetes soon enough, before you reach the early stage of prediabetes or type 1 or type 2 diabetes eventually.
In conclusion, your main goal should be to understand the nutrition behind each and every food that you are consuming for breakfast, lunch, or dinner. Or else, you can consult a nutritionist to make a custom diet plan according to your needs to prevent type 2 diabetes conditions.
And do not underestimate the importance of a good workout daily, or at least try to do any type of physical activity yourself or hire a personal trainer who can help you with your fitness goal. These small habits will definitely improve and extend your life expectancy.
Nutrition Disclaimer: “The nutritional information provided in this article is intended for informational purposes only and should not be considered medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making any dietary changes.”
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