By Diabetes UK
1 in 17 people across the UK live with diabetes with 90% of people worldwide living with Type 2 diabetes.
Unfortunately, Type 1 diabetes cannot be prevented; however we can reduce the risk, and delay Type 2 by making simple lifestyle changes.
Making small achievable changes to your diet can make a big impact on preventing diabetes.
Small changes like eating regular, small portioned meals will help control your appetite and glucose levels.
If you are working a long shift try making yourself a healthy packed lunch to avoid skipping a meal.
Eating your five a day is a good way to keep yourself on track with a balanced diet as well as providing you with all the vitamins, minerals and fibre that your body needs.
Adding more pulses and fish to your diet will help too. The omega-3 from fish will help protect you against heart disease; whilst the pulses will help you control your body fat whilst having little impact on altering your blood glucose levels.
Remember to also include good carbohydrates in your diet such as; wholemeal pasta and rice, sweet potatoes, nuts and seeds, etc.
Cutting down on fat in your daily diet is essential too. Making changes from saturated fats to unsaturated fats will make a positive difference to making you feel healthier and reducing the risk of Type 2 diabetes. Some easy changes to make are;
- Change from whole milk to skimmed or semi-skimmed milk
- Use unsaturated fats like olive oil, sunflower oil, avocados and nuts
- Change your way of cooking food. Instead of frying, grill or steam your food
- Cut down on cheese and butter or go for the less fat options
Finally, cutting down on sugar and salt is extremely important.
Having more than 6g of salt a day raises your blood pressure which increases your risk of Type-2 diabetes, strokes and heart attacks. Salt is found in huge quantities in processed foods so eating organic, healthy foods will eliminate this.
Many people believe that sugar is the root cause of diabetes but this is just a myth. However, cutting down on the amount of sugar you eat will dramatically improve your chances of reducing the risk of Type 2 diabetes and will also help you lose weight or maintain a healthy weight.
Being active and exercising has many benefits to your overall health and wellbeing whilst reducing anxiety and depression.
Adults are advised to complete 2 and a half hours of exercise a week.
By staying active and exercising your body is doing multiple jobs at once that will help prevent diabetes;
- Exercising will assist you in losing weight, which will reduce your risk of diabetes
- Staying active helps your body use the insulin more efficiently
- Being active increases the amount of glucose your muscles use which helps towards lowering your glucose levels
For anymore information or advise on diabetes, please visit Diabetes UK.
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