DIABETIES: Manage with these healthy foods

 Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood


Diabetes prevention is as basic as eating more healthfully, becoming more physically active . It's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. Consider these diabetes prevention tips from the American Diabetes Association.






Here are 13 ways to avoid getting diabetes.
  1. Cut Sugar and Refined Carbs From Your Diet. ...
  2. Work Out Regularly. ...
  3. Drink Water as Your Primary Beverage. ...
  4. Lose Weight If You're Overweight or Obese. ...
  5. Quit Smoking. ...
  6. Follow a Very-Low-Carb Diet. ...
  7. Watch Portion Sizes. ...
  8. Avoid Sedentary Behaviors.











Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

  • Lose weight
  • Lower your blood sugar
  • Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range. 

2. Get plenty of fiber

Fiber may help you:

  • Reduce your risk of diabetes by improving your blood sugar control
  • Lower your risk of heart disease
  • Promote weight loss by helping you feel full

Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.

3.  Whole grains

Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

4. Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.

5. Skip fad diets 

Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes and their long-term effects aren't known. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients and often craving such foods. Instead, make variety and portion control part of your healthy-eating plan.





disclaimer -this tool does not provide medical advice the content is intended  information purpose only



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