How to prevent Type 2 Diabetes
Swap white rice for brown rice for your next meal!
Substituting white rice with brown rice can lower your risk of diabetes according to recent studies. Those at risk for diabetes should pay careful attention to the carbs in their diet. In addition to containing more nutrients and fiber, substituting white rice for brown rice 20 percent of the time can reduce your risk of developing diabetes by 16 percent. Eating high carb or sugary foods can spike your blood sugar, lead to weight gain and result in becoming insulin resistant. Up to seventy percent of people who are prediabetic go on to develop type 2 diabetes, but there are several lifestyle changes you can adopt to help prevent the disease from developing.
Here are some more ways to prevent Type 2 diabetes:
1. Get more exercise
Finding a way to workout that you enjoy regularly can help you fight off diabetes. Since exercise helps increase the insulin sensitivity of your cells, more exercise can help you regulate your blood sugar levels. The best exercises to decrease your chances of develop diabetes are high intensity interval training, strength training, and aerobic exercise. Choose a physical activity that you enjoy, can engage in regularly, and feel you can stick with long-term.
2. Drink More Water
Drinking beverages loaded with sugar, fruit juice, and artificial sweeteners can also lead to type 2 diabetes. Drinking two sweetened drinks a day raises your likelihood of developing a form of diabetes called LADA by 99%. Replacing diet sodas and other beverages with water can decrease insulin resistance and lower blood sugar levels.
3. Eat More Fiber
When digested, fiber slows down the rate in which blood sugar is absorbed leading to a more gradual rise in blood sugar. Eating a diet high in fiber will keep your blood sugar levels low and help prevent type 2 diabetes. Foods such as oats, chickpeas, almonds, chia seeds, and other fiber rich options can help keep your blood sugar levels stable.
4. Check your Vitamin D Levels
Studies have shown that people with low levels of vitamin D have a greater risk of developing diabetes. Those with high levels of vitamin D were found to be 43% less likely to develop type 2 diabetes. Supplements, sun exposure, and eating certain foods can ensure you get adequate levels of vitamin D. If you are at risk of developing type 2 diabetes, talk to your doctor about testing your vitamin D levels.
5. Control Your Blood Sugar with Diet
Getting adequate nutrition and knowing what to eat can be difficult to figure out. At Transition Weight Loss, our medically supervised program pairs you up with a team of weight loss professionals who can customize a program to set you up for success. They can recommend supplements, an exercise plan, a meal plan and more to help you lose weight and optimize your health. Having a balanced diet is crucial for preventing diabetes and maintaining healthy blood sugar levels.
