Certain factors such as age, gender, heredity, family history and obesity play a role in deciding who is likely to develop diabetes. Regular exercise along with a modification in eating habits is what most doctors prescribe for people who have not yet developed diabetes in order to ensure they do not fall prey to the disease.
Tips to Eat to Prevent Diabetes
Food and Diabetes
Carbohydrates are an important component of food we eat and in the body, they are broken down to give glucose. This glucose enters the blood and is circulated to all body parts where it has to be taken up by cells and tissues to meet their energy requirements. The uptake of glucose depends on the presence of sufficient quantity of insulin that helps mobilize the glucose in the appropriate manner.
In some people, there is either a deficiency of insulin, or the insulin is unable to act as it should and this leads to the glucose remaining in the blood stream without absorption by the cells – the condition we know as diabetes. Foods that release a large amount of glucose at once therefore put a greater pressure on the body’s metabolic system and should be avoided.
Food must be low in fat, modest in calories and high in nutrients. Basically, you should consume foods which are low in salt and contain more fiber. Fruits and vegetables are known to contain more fiber. So, one should eat more of fruits, vegetables, whole grains and beans. Drink more water and instead of snacks, fried food and fatty meals, eat more low starch vegetables and nuts. Do not overeat; instead eat smaller portions to restrict the amount of glucose you release into the blood stream at a time.
Diabetic patients can eat beef, fish or chicken but the portions should be smaller than the size of one’s palm. Most important is that they should eat at regular times. It is best to avoid highly refined carbohydrates like pasta, rice and white bread, candy, snacks and soda which are digested quickly and cause a spiking of blood glucose levels.
Food that Help Prevent Diabetes
There are certain foods which aggravate the risks of diabetes and there are also foods which help control diabetes. Making the right choice is therefore crucial in avoiding diabetes. Instead of white rice, eat brown or wild rice. Avoid white potatoes.
Instead, eat sweet potatoes, yams, cauliflower mash and winter squash. Prefer whole wheat pasta over regular pasta. In place of white bread, use whole wheat or whole grain bread. Replace sugary cereal with high fiber cereal like Raisin Bran and change to rolled oats instead of instant oatmeal. You can eat Bran muffin instead of Croissant or pastry.
Myths and Facts about Diet and Diabetes
It is a myth that you must totally avoid sugar. The fact is that when properly planned and eaten in small quantities, sugar cannot cause severe or adverse effects and slight increases in blood sugar level can be brought down by exercise. A protein-rich diet is not the solution either because too much protein – especially animal protein – may induce insulin resistance, which influences diabetes.
A balanced diet should always include all three; carbohydrates, protein and fat. When it comes to carbohydrate consumption, it is best to go with whole grain carbohydrates that are rich in fiber and digested slowly to ensure that blood sugar is maintained at steady levels.