Diabetes is a growing concern for our society. Around 200 million people all around the world suffer from diabetes each year, and 5 percent of those patients die from various complications caused by diabetes. In 2025 this number is estimated to grow around 30 to 40 percent.
How Can We Prevent Diabetic?
Diabetes comes in several types, among which two are the most prevalent. One is diabetes insipidus or type 1, and another is diabetes mellitus or type 2. Patients get type 1 diabetes from irregularities in hormones which causes poor handling of bodily fluids.
On the other hand, type 2 diabetes is caused by the diminishing rate of sugar absorption by your body, which can cause excess sugar build-up in your bloodstream.
Prolonged exposure to diabetes may lead to other bodily complications, such as heart diseases, kidney failure, eye problems, and even death in extreme cases. This is why it is important to maintain a healthy life so that you can keep your sugar, carbs, and fat intake in check.
When it comes to a guilt-free way to manage diabetes, you have to understand that only a strict daily routine can help you achieve this goal. The target here is not to cure the disease (which is not possible without proper medications, depending on the severity), but to prevent and minimize it in such a way that it does not affect your normal life.
Here are some tips and guides that may help you in controlling your diabetes without any kind of side effect or serious aftermath.
- Reduce your sugar intake – This is the most important step to prevent your condition from getting worse. Foods that come filled with sugar, such as sweets or candies are the ones that you need to be careful of the most. If your craving for sugar intensifies over time, try sugar-free versions of those foods. For daily intake, stevia sugar or saccharin can be immensely helpful. Fruits that contain a high amount of sugar like apples and grapes should be eaten cautiously and in small portions.
- Beware of the carbs – When you consume carbs, it turns into sugar inside your body with the help of various enzymes. Simple carbohydrates have such a bad rep mostly because of their ability to produce unhealthy sugar which is never good for the human body. That being said, you need carbs daily in your diet because almost half of the body’s energy is derived from carbs. Foods such as whole grains, leafy greens, legumes, and whole fruits are some of the sources of good carbohydrates. The amount of carbs you are adding to your meal is vital, too. Consult your nutritionist regarding what kinds of carbs in which amount are the most effective for your condition.
- Fat is also a concern – In most cases, diabetes is directly related to obesity. Also, not all kinds of fat are good for you. Whole milk and some other dairy products are full of saturated fat, use skimmed milk in those cases. Oils that are full of trans fat like coconut or mustard oil, should be replaced with less fatty oils, such as olive oil. Seeds and nuts have some healthy fats too.
- Other ways – Bitter gourds and bitter melon contain a polypeptide called p-insulin, which is natural insulin. Also, keep an eye on your protein intake.
No matter how severe your diabetes is, if you can do some exercises regularly along with a proper diet, your chance of improvement accelerates greatly. Your physiotherapist should come up with an optimal exercise plan that is tailored to your specific needs.
Lacey Arlo is a wellness expert and a nutritionist who aims to help members with health and diet queries. Lacey Arlo has worked with junior, national, and Olympic-level athletes by providing them with customizing programmers, supplement strategies, and support during their travel and competition. From weight management, PCOD, thyroid-related weight loss, and nutrition for children to diets for pregnant and diets for senior citizens, She offers nutrition-aided solutions for different age groups with consideration for each person’s unique health demands.