4 Eating Tips To Prevent Type 2 Diabetes

KOMPAS.com – Type 2 diabetes become a frightening “specter” that has a major impact on a person’s quality of life.

Because, this disease can trigger serious problems in the eyes, heart, and nerves. In fact, the death rate due to type 2 diabetes is high.

Type 2 diabetes is a common condition that causes blood sugar (glucose) levels to become too high.

This happens because of a problem with the hormone insulin which is in charge of regulating glucose levels in the body.

Type 2 diabetes is a lifelong condition that cannot be cured. However, you can take preventive steps before the disease haunts your life.

Before diabetes appears, the body has given a special signal in the form of an increase in blood glucose levels, known as prediabetes.

Prediabetes is a condition characterized by blood sugar levels that are above normal but not high enough to be diagnosed as type 2 diabetes. In other words, prediabetes is the beginning of the emergence of type 2 diabetes.

While still in the prediabetes stage, you can take preventive steps, one of which is by adjusting your diet.

Diet is closely related to the development of diabetes risk factors. Therefore, adjusting your diet is the best way to prevent the development of type 2 diabetes.

Also read: Understand, the link between diet and the risk of type 2 diabetes

So that the condition of prediabetes does not develop into type 2 diabetes, you can apply the following ways of eating:

1. Avoid sugary drinks

Barbara Borcik, a registered dietitian with Clinical Associates in Reisterstown, Maryland, says people with prediabetes should avoid sugary drinks.

“All types of sugary drinks are risk factors for obesity which is the main cause of type 2 diabetes,” he added.

2. Pay attention to the portion of food

Even if you are diagnosed with prediabetes, you can still eat your favorite foods. It’s just that, you have to be aware of the portion.

In fact, even eating healthy foods can still trigger weight gain if we consume too much.

In fact, being overweight is a major risk factor for type 2 diabetes.

2. Increase fiber intake

Launching Mayo Clinic data, high-fiber foods such as vegetables, fruit, nuts, and seeds, help you feel full longer.

Of course, this will prevent weight gain, which is a major risk factor for type 2 diabetes.

Dietitian from ri Ellis Medicine in Schenectady, New York, Joelle Malinowski, also advises us to avoid vegetables that contain starch.

This is because vegetables contain starch and are high in calories and carbohydrates. Of course, this can increase blood sugar levels.

When processing fibrous foods, you are also advised to process them by sautéing, steaming, or baking in the oven so that the nutritional content is maintained.

Also read: Understand, this is the impact of stress on diabetics

3. Avoid unhealthy fats

The body needs fat to function optimally. Even though you have been diagnosed with prediabetes, you also still need fat intake.

However, choose healthy fats or monounsaturated and polyunsaturated fats.

Usually, this type of fat can be found in foods such as avocados, nuts, and fish.

4. Maintain fluid intake

Sometimes, we misinterpret thirst as hunger that makes us overeat.

Therefore, when you feel hungry, it’s a good idea to drink water first. If within a few minutes you have felt full, it means that hunger is just a sign that the body lacks fluids.

According to Borcik, this method also helps the body have more energy and helps in weight management.

In addition, maintaining body fluid intake also helps lower blood sugar levels.

Those are four tips to regulate diet for those who have been diagnosed with prediabetes.

In addition to implementing the steps above, people with prediabetes also need to avoid eating foods rich in refined carbohydrates, such as french fries
red and processed meats.

What we eat has a big impact on our health. Therefore, as much as possible we apply a healthy diet so that the body stays in shape and all organs can function optimally.

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