Written by: Dr. Filip Doksimovski , MD
Diabetes type 2 is a most common disease in the United States that force people to seek doctors’ assistance. Learn How You May Prevent Type 2 Diabetes.Results may vary from person to person. What works for some people, does not work for others. Diabetes type 2 is a chronic disorder of the metabolism of carbohydrates, proteins, and fats caused by an absolute/relative deficit of insulin resistance, which results with hyperglycemia. Risk factors for this type of diabetes are:
- Age, over 45 years
- Family history of type 2 diabetes
- Hypertension (over 140/90mmHg) or dyslipidemia (HDL under 40mg/dl, Triglyceride over 150mg/dl)
- Have had gestational diabetes or have had a baby who weighed more than 9 pounds at birth.
- Unhealthy way of eating
How You May Prevent Type 2 Diabetes
There is no common rule. By changing our lifestyle habits and consuming healthy food every day, we may prevent or delay type 2 diabetes. Results may vary from person to person.
Prevention is composed of three things:
Eat more fiber foods
Fiber foods will help to reduce your risk of diabetes so that you will improve the control of your blood sugar. Also, it will help you reduce your weight so that you feel great.
There are tons of foods that contain fibers. For example, about 40% of total carbohydrate in lentils is fiber. After the lentils come beans, with 13 grams of fiber in 1 cup cooked red kidney beans, 1 cup of black beans contains about 15 grams of fiber, and a cup of white beans has about 18 grams of fiber. One medium-sized artichoke has more than 10 grams. Next time, instead of eating chips, make some popcorn because 3 cups of popcorn contain 3 grams of fiber (without salt and butter). Barley contains 6g, and oatmeal contains 4 grams of fiber. Beside the Vit.A, Vit.C, and Vit.K, 1 cup of peas contains 7 grams of fiber. Next time when you are making yourself a meal keeps this in your mind.
Eat whole grains
Try to have at least half of the grains in your diet be whole grains. Many products from whole grains we can find as takeout for consumption which includes a variety of bread, pasta, and cereals. Look for the word ‘whole’ on the package Make a sandwich with whole-grain bread and with turkey or lean beef. Also, you can consume brown rice, whole-grain pasta, whole grain cereal, crackers and also quinoa.
If you are overweight, prepare yourself to lose a couple of pounds because every pound that you lose can benefit your health and you will be surprised by the results. In one study, participants that lost 7% of their body weight and worked out regularly reduced the risk of diabetes about 60%.
Physical activity may Prevent Type 2 Diabetes too.
Frequency (regular 3-4 time per week)
Intensity (60-80% of maximal heart rate)
Time: aerobic activity 20-30min with 5-10min warm up time