The number of people with diabetes is growing and more and more people are becoming aware of the dangers of this chronic disease. Who in our lives is more likely to get diabetes? Are there any effective yet simple measures to prevent it?
Who is more likely to develop diabetes?
If you have one of the following.
Age ≥ 45 years, obese, previous blood glucose check is higher than normal but not yet at the diagnosis of diabetes;
Have a family history of diabetes;
High blood lipids;
High blood pressure;
Have poor lifestyle habits, do not like to exercise and do not participate in physical work.
You are at high risk for diabetes and should pay more attention to a healthy lifestyle.
What can I do to prevent diabetes?
1. Cook more by yourself, less at restaurants
A recent study by the Harvard School of Public Health found that people who ate more homemade meals were 13% less likely to develop diabetes than those who went to restaurants all year round. Nowadays, takeout is prevalent, but there is really no guarantee of health, so if you have the conditions or the best to cook yourself.
2, eat more cereals
Eat 10g of cereal fiber a day can reduce the risk of diabetes, the recommended foods are oats, quinoa and so on.
3, eat more fruit, rather than drinking juice
Researchers have found that eating more whole fruit is indeed beneficial to health, but if you use fruit juice instead of fruit, then there is no effect, and may even lead to the body’s nutrient metabolism disorders, and promote the occurrence of diabetes.
4, eat more walnuts
Walnuts can improve the function of blood vessels, reduce the level of LDL cholesterol, thereby reducing the risk of developing diabetes. In addition, walnuts satiety is quite strong, calories are not very high, not only can not hungry, but also can eat less other food, over time to help develop healthy eating habits.
5, eat a little tomatoes, bananas and potatoes every day
These foods are rich in potassium, which is a mineral that protects the heart and kidney health of people with diabetes.
6, eating habits stable
A study by the University of Texas Health Center found that people who pursue food variety and often eat in different ways have thicker waistlines, poorer metabolism and a higher risk of developing diabetes. Therefore, we are also prompted to try to maintain a relatively stable eating habits.
7, drink yogurt
Drinking a cup of yogurt every day can reduce the risk of developing type 2 diabetes. The probiotics in yogurt help improve insulin resistance and reduce inflammation.
8. Say no to sugary drinks
Diabetes is essentially an increase in blood sugar, so if you want to prevent it from happening, you should of course say no to sugary drinks, not to mention that there are many sugar-free but still tasty drinks available today.
9.Save the main food for last
Take rice, the most common staple food for Chinese people, as an example. I’m afraid it’s not good for your health if you start your meal by gorging on rice first. This is because, after consuming a lot of staple food, blood sugar will increase rapidly. The increased blood sugar leads to hormonal and metabolic changes in the body, making it easy to overeat and eat more.
And on the contrary, what about putting staples back a bit? It will slow down the conversion of refined carbohydrates into sugar, and blood sugar fluctuations will not be so dramatic, making it easier to physiologically “eat” and control food consumption, which of course will help control weight and improve insulin resistance.