Diet Changes That Might Reduce Your Risk for Diabetes from Diet Changes That Might Reduce Your Risk for Diabetes

Diet Changes That Might Reduce Your Risk for Diabetes

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Diet Changes That Might Reduce Your Risk for Diabetes

If your blood sugar levels are higher than normal you may be at risk for developing diabetes. But how do you prevent it from increasing? You make need to make some simple changes to your diet.

According to the American Diabetes Association, “diabetes causes more deaths a year than breast cancer and AIDS combined. Having diabetes nearly doubles your chance of having a heart attack.”

Your chances for developing one of the three types of diabetes can be reduced by replacing unhealthy foods with healthy foods. For instance, eat foods that contain whole-wheat flower instead of white-wheat flower and avoid processed foods.

Continue reading for more diet changes you can make that may help reduce your risk for diabetes.

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Choose whole-wheat flour products

Whole –wheat flour is made from grains that have not undergone heavy processing, according to SFGATE. Blood sugar is a major concern for individuals suffering with diabetes. Therefore, if you are looking to regulate your blood sugar after a meal, you should definitely be choosing foods with whole-wheat flour rather than white-wheat flour.

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Replace sugary drinks with a healthier option

Too much sugar can cause your body to reject insulin, eventually leading to diabetes and heart disease. Too much sugar can also cause weight gain, which is also a risk factor for type 2 diabetes. Therefore, instead of drinking energy drinks and sugary sports drinks, reach for water, coffee or tea.

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Control your weight

Individuals who are obese or overweight have a higher chance of developing diabetes. “Almost 90% of people living with type 2 diabetes are overweight or have obesity,” according to the Obesity Society. People who are overweight or obese have added pressure on their body’s ability to use insulin to properly control blood sugar levels.” Therefore, they are more likely to develop diabetes. It’s important to exercise, consume the right vitamins and nutrients, and eat foods with “superpowers.” Not only will this help reduce your risk for diabetes, but it will help you steer clear from other health problems as well.

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Avoid processed/packaged foods

Although these foods are more affordable, they are dangerous to your overall health. Some foods to avoid include chicken nuggets, potato chips, white rice, French fries, soda and processed meats, according to everydayhealth.

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Eat more protein

Eat healthy sources of protein such as nuts, fish and beans, and make sure you skip the processed meat. Research shows that a diet rich in mono and polyunsaturated fats may help lower your risk for diabetes and heart disease.

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Cut down on sodium

Too much sodium may result in fluid retention and obesity, which may then cause high blood pressure and diabetes. According to the American Diabetes Association, “lowering blood pressure also means you are decreasing your risk for heart attack or stroke, both of which are common diabetes complications.”

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Quit smoking

“Smokers are 30–40% more likely to develop type 2 diabetes than nonsmokers. And people with diabetes who smoke are more likely than nonsmokers to have trouble with insulin dosing and with controlling their disease,” according to the Centers for Disease Control and Prevention. They also explain that the more cigarettes you smoke, the higher your risk and if you already have diabetes and you smoke, you are more likely to develop serious health problems related to diabetes.

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Eat more healthy fats

It may sound crazy, but the truth is that there are tons of healthy high-fat foods you should be eating. Stay away from trans fats from deep fried or partially hydrogenated foods and eat healthy fats such as fish oil, flax seeds and avocados instead.

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Stay hydrated

Individuals who suffer from type 2 diabetes are constantly left feeling dehydrated. Why? When there is too much glucose in your blood your tissues get dehydrated, then they send a message to your brain telling you that you need to drink more. This is why it’s important to keep yourself hydrated at all times.

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Choose wisely at a restaurant

Choose wisely when you go out to eat. Ask your server if you can have your meat grilled instead of fried, skip dessert, and make sure you ask for the right appetizer – something healthy and not too filling. This way you avoid overeating.

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Drink more caffeine

As we already know, obesity is one of the biggest risk factors for diabetes. Caffeine has been shown to boost weight loss and even prevent weight gain. According to Mayo Clinic, caffeine is appetite suppression; it may reduce your desire to eat for a short time. It may also stimulate thermogenesis, which may help burn extra calories throughout the day.

Diet Changes That Might Reduce Your Risk for Diabetes