In India, the burden of diabetes is growing exponentially, and has now become the home to the second-largest diabetes population. Although diabetes prevalence is affected by various factors like age, sex, ethnicity, genes etc, the numbers are mainly fuelled by unhealthy diets and lifestyles. Here are some of the easiest and most effective ways to prevent your chances of getting diabetes!


1. SHEDDING WEIGHT

The changes in the dynamic of diet, lifestyle, and environment have certainly kicked off the trend of “diabesity”, especially among children and adolescents.
Abnormal body fat distribution in the case of obesity can disrupt insulin sensitivity which over a while can lead to diabetes. Thus, shedding weight more healthily and gradually can reduce your chance of getting diabetes.

2. FOCUSING ON COMPLEX CARBS

Either with or without diabetes, carbs are not all bad for you. Generally, around 60% - 65% of our energy comes from carbs. Therefore, it is important to focus on choosing the right carbs.
Complex carbohydrates coming from whole grains, vegetables, and pulses are rich in fiber. They get digested slowly and raise blood sugar gradually without any sudden ups and downs. This helps in keeping your insulin sensitivity in check.

3. INCLUDING LEAN PROTEINS

Lean protein coming from eggs, poultry, pulses, and legumes ensures better glycemic control and keeps you satiated.
Consuming proteins along with carbs will help in maintaining insulin activity and blood sugar levels.

4. EATING NUTRIENT-DENSE MEAL

Apart from macros, consuming a diet rich in fiber, antioxidants, vitamins, and minerals will not just keep you away from diabetes but other chronic disorders too.
The best way to make your meal nutrient dense is to include foods from different food groups. Unlike calorie-dense foods including ultra-processed foods and sugary drinks, a nutrient-dense meal maintains your blood glucose level and nourishes you.

5. MOVE YOUR MUSCLES

Since exercise is a common recommendation for preventing diabetes, let’s answer the question “why do you have to exercise?”
Any kind of physical exercises like cardio or weight training ensures better utilization of glucose by the muscle cells and improves blood glucose stability and insulin sensitivity.
Involving in 40-50minutes of physical activity at least 5 days per week would be beneficial.

6. PLAN YOUR MEALS

Despite being unconventional advice “planning your meals” is an effective way to reduce your risk. Making random choices and being uncertain about your meal can result in unhealthy eating habits and lifestyle which could eventually pave way for diabetes.

So always make time to plan your meal and jot down a grocery list.

THE BOTTOM LINE

Diabetes being a global epidemic requires immediate action and attention. There is no denial to the role of diet in preventing early diabetes. Ensuring a diverse diet with the right food choices will help you in building a healthy mindset toward diet and lifestyle.