Diabetes is worldwide, about 460 million people, representing 8.8% of the global adult population were said to be living with Diabetes in 2019. This means about 9 out of every 100 adults is living with diabetes. In the United States, the Center for Disease control estimates that about 83,564 die from diabetes related causes each year. Globally annual mortalities due to diabetes is about 4.2 million. Diabetes is the seventh (7th) leading cause of death globally.
The diabetic diet should be designed to maintain desirable body weight and near to normal blood glucose levels so as to minimize the complications associated with this disease. Therefore, Diabetes patients must eat measured quantities of cereal foods and at smaller intervals. They should eat less carbohydrate and fatty foods as well as do not take pure sugar. They must make up by plenty of high in fiber foods like veggies and legumes as well as moderate amounts of citrus fruits and other low sweet fruits.
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Eat a Healthy Diet
In order to prevent diabetes, eat a healthy diet every day. A normal human being needs about 2000 calories each day. Sticking to this limit is one sure way to prevent diabetes. Eat food rich in whole grains and fiber, that also has good fats, such as polyunsaturated fats found in nuts, vegetable oils, and fish. In addition, limit sugary beverages and eat less red meat.
Exercise Often
If you really want to prevent diabetes, you must exercise often. Studies have shown that exercising for about 90 minutes each day reduces the risk of diabetes by about 28%. Walking briskly each day should be enough. If you can’t go on a walk daily, purchase a treadmill. This should help in no small way.
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Check for Pre-Diabetes
Before one gets diabetes, a condition called pre-diabetes first sets in. Pre-diabetes is also called impaired glucose tolerance. This is not as serious as diabetes itself. However, if you are able to detect pre-diabetes early, your chances for preventing diabetes entirely would be higher. Going to your doctor for a check up once a year, or once every two years should be enough to detect pre-diabetes.
Control Weight
Obesity increases the risk of getting diabetes, therefore keeping weight in check is a must. No weight is ideal for all. For a particular height, there is an ideal body weight. A metric called Body Mass Index (BMI) combines weight and height into an ideal figure. In order to control your weight, first purchase a BMI chart so that you would know the ideal weight range to target. A combination of diet, exercise, and sleep measures should help you to keep your weight in check.
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Avoid Tobacco
Studies have shown that smoking tobacco increases the risk of getting Type II diabetes by about 30 to 40%. Nicotine releases glucose from the cells of the liver into the blood stream increasing the blood sugar level. If you are really serious about preventing diabetes, then quit smoking. For those who already have diabetes, smoking makes managing the disease difficult.
Avoid Excess Alcohol
Each time you take alcohol, it increases you blood sugar. Beer, for example, adds 154 calories to your calorie intake, so drinking a few bottles can easily add over 500 calories to your daily calorie intake, raising your risk of getting diabetes. In addition, alcohol also stimulates appetite, which may cause you to over-eat. Further, alcohol may raise your triglyceride levels which increases your risk of getting diabetes.
Use the Right Drugs
Some drugs predispose the body to diabetes. Examples include thiazide anti-hypertensive and steroids. With this in mind, we must be careful whenever taking drugs. If you have have been diagnosed with pre-diabetes, let every doctor you speak to know so that they can avoid these drugs.
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The Best Diet for Diabetics
* read the label for sugar content especially of packaged foods.
* select foods that contains carbohydrates from whole grains, fruits, vegetables and Low-Fat milk.
* Limit total fat intake to 30% or less of the total daily calories.
* Reduce saturated fat intake like red meat
* Eat less trans fat like shortening, cakes, pies, French fries
* Avoid fruits canned in heavy syrup.
* Be consistent in your mealtimes especially in the total calorie intake and in the balancing of basic the food groups.
* Eat less cholesterol
* sustain a healthy weight.
* Exercise at least 30 minutes on most days
* Limit the amount of salt in the diet.
* Experiment with recipes by reducing the amount of sugar.
* Compensate for Special Activities by eating extra food.
you have diabetes does not mean that you can not have your fill of healthy and delicious food anymore. A healthy eating plan for diabetics should translate into consuming a wide array of foods, in moderate amounts. Diabetics also need to stick to regular meal times, and get a diet which emphasizes on vegetables, fruits, whole grains and other healthy meat substitutes. A diabetes diet should not be restrictive, but instead must offer you foods that are rich in nutrients, and low in fat and calories.
