In this article, we shall discuss the 5 best ways to prevent type 2 diabetes. To read our detailed analysis of the global diabetes industry and the larger pharmaceutical industry in 2023, go directly and see 10 Best Ways to Prevent Type 2 Diabetes.
5. Follow a High Fiber Diet
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Including fiber in one’s diet can aid with intestinal health, weight management and can in turn help prevent diabetes. People with prediabetic conditions or women with obesity tend to experience increased levels of insulin by adding fiber in their diet. Soluble fiber, which absorbs water, forms a gel in one’s digestive system and slows down food absorption, all the while maintaining blood sugar and insulin levels. Many studies suggest intake of fiber through fiber supplements; however, food rich in fiber may also help.
4. Reduce Total Carb Intake
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Carbohydrate intake causes sugar molecules to be absorbed in one’s bloodstream. To maintain high levels of blood sugar, the pancreas secrete insulin. Having high levels of blood sugar and insulin consistently can eventually turn into diabetes. To prevent this, one should include carbs that are high in fiber in one’s diet, including fish, whole fruit, mushrooms, etc. Examples of foods and drinks that are high in added sugars include soda, candy, and other forms of dessert.
3. Regular Exercise
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Engaging in regular exercise has been linked with preventing type 2 diabetes. Exercise increases insulin resistance, which means that your body needs less insulin in order to maintain regular blood sugar levels. Exercises, like aerobic exercises and strength training, have been associated with reducing the risk of late onset diabetes. One study showed that high intensity interval training helped in maintaining blood sugar levels.
2. Minimize Intake of Highly Processed Foods
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Foods that are highly processed, including chips, pizza, and candies, include added sugars, unhealthy fats, and preservatives, which simply increases the risk of developing type 2 diabetes. To prevent diabetes, one should cut back on these products and instead intake foods that do not go through high levels of processing, like yogurt or frozen vegetables. One study showed that people whose diet included highly processed food were 30% more likely to develop type 2 diabetes.
1. Lose Excess Weight
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Having excess weight around one’s abdominal area increases the chance of developing type 2 diabetes, since excess weight is associated with insulin resistance. Losing weight by even 5% to 7% can have drastic effects on one’s overall health and can also substantially reduce the risk of late onset diabetes. People who used to be at a high risk of developing type 2 diabetes were able to reduce the risk by a staggering 40% to 47% by adopting a healthier lifestyle through consistent exercise and diet.
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