Tips on How to Prevent Diabetes - Dr. Chen Tai Ho Blog

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Can Diabetes Be Prevented?

by | Feb 24, 2015

Hi everyone, hope the Chinese New Year break treated you all well and that you are well rested for the week to come. Today’s topic is one that we all should read; prevention of diabetes. Yes it is preventable, which is good news for Malaysians, especially since we have a lot of delicious foods that may help contribute to it. But what can we do to avoid developing this disease?
 
Prevention is Better Than Cure
So we know that diabetes is preventable. But how? Prediabetes is the condition where your blood sugar levels are slightly higher than normal – this can develop into diabetes if not controlled and regulated. However, very few people tend to be aware that they have prediabetes, and as a result they continue to practice unhealthy habits which can exacerbate the condition.
Many people are unaware about prediabetes (pic from nutraingredients.com)
There are several ways in which you can avoid and prevent diabetes completely. For starters, get exercising! Whether it is an intensive workout regime at the gym, playing a sport or simply getting some laps in at the swimming pool, exercise will help you. It encourages weight loss and also increases your body’s sensitivity to insulin; this keeps your blood sugar at a normal level. For best results, your exercise should include both resistance and aerobic training.
Building on weight loss, even losing a few kilogrammes can help reduce the risk of diabetes significantly. Studies have shown that even individuals that are greatly overweight can reduce the chances of getting diabetes by up to 70% if they lost only 5% of their total weight! This does not even need to be done via exercise. Every kilogramme lost gives your health a tremendous boost, so be sure to watch what you eat as well.
 
Even small weight losses can help reduce the risk of diabetes significantly (pic from losingweight.com)
 
Dietary Tips
It’s no secret that a good diet leads to weight loss and a healthy body. As far as diabetes is concerned, as long as you ensure that you get all the relevant nutrients from food that is healthy and hearty, the chances of you developing diabetes will be significantly reduced. There’s no need for any fancy diets such as low-cards, cleansing juices and the like. In fact, you may even be missing out on essential nutrients if you avoid a specific food type entirely.
Be sure to increase the amount of vegetables you consume as well. For salads, a vinaigrette may even help to control the level of your blood sugars. A study conducted showed that consuming two tablespoons of vinegar before eating a meal loaded with carbohydrates may help to deactivate starch-digesting enzymes. This slows down the digestion of carbohydrates, which is only beneficial where weight loss is concerned. There are plenty of vinaigrette recipes online as well, so just look one up and make it yourself.
Vinaigrettes do more than simply making your salad taste better! (pic from addapinch.com)
Cereal is also known to help maintain blood sugar at a healthy level. Look out for whole grain options as consuming this has been linked to potentially lowering the chances of diabetes, as well as high blood pressure, stroke, and even breast cancer. Most cereal in supermarkets are full of sugar and other unhealthy components – do ensure that the cereal you pick out is labelled as whole grain.

 

Till next time, stay healthy!

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