Top 7 ways to prevent diabetes

Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.

If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips, shared by Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.

Diabetes prevention tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.

Diabetes prevention tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.

Diabetes prevention tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.

Diabetes prevention tip# 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.

Diabetes prevention tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.

Diabetes prevention tip# 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.

Diabetes prevention tip# 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.

Best fruits for diabetics

Fructose is a form of sugar present in fruits that has a negative impact on diabetics and overweight individuals.

But you can still enjoy the seasonal mango and grapes provided you consume them in moderation. Doctors encourage diabetics to consume particular fruits that are not only beneficial to the body but also control insulin. We separate this fruit salad and present a list of diabetic friendly fruits.


Red grapefruit

Grapefruit reminds you of an orange or sweetlime, but it is sweet, sour and juicy. Grapefruits are the healthiest option for diabetics. It is advisable to have half a grapefruit a day.


Berries - Cranberries, Raspberries, Blueberries

We love berries; select your favourite berry and rest assured the anti-oxidants will do their work. Besides, berries provide fibers, low carbs and various vitamins. 3/4th cup of berries will do the trick.


Melons

Water melon, muskmelon or honeydew; pick any melon as it is rich in vitamin B and C, as well as beta-carotene, potassium and lycopene. A slice of any of these melons will give you the necessary vitamins you need.


Cherries

Cherries have anti-oxidant properties, plus they are low in carbs and glycemic levels. 12 cherries a day is all you need.


Peaches

It may have a velvet coat, but a peach is a good source for vitamin A and C. It is also low in carbs, rich in potassium and fiber.


Apricot

Low carb, high in fiber, rich in vitamin A, apricots are a great option for diabetics. Include one apricot in your daily diet.


Apple

When you are eating an apple, do not peel it. The skin is rich in anti-oxidants, besides apples are a good source for fiber and vitamin C.


Kiwi

That fuzzy fruit is a power house for potassium, fiber, and vitamin C. It also contains low carbs that are necessary for diabetics. One kiwi will regulate your health.


Pears

Loaded with potassium, fiber and low in carbs, pears should be part of your diet.


Orange

Oranges are known for their vitamin C content. They are also low-carb and contain potassium. Related to grapefruits, oranges are a safe bet for diabetics.    

Two slices of cheese a day keep diabetes away

Eating just two slices of cheese a day can cut the risk of developing type 2 diabetes by 12 per cent, researchers say.

  

The findings go against current health guidelines, which advise cutting back on dairy products and other high-fat foods to help prevent the illness.

  

British and Dutch researchers looked at the diets of 16,800 healthy adults and 12,400 patients with type 2 diabetes from eight European countries, including the UK. 

The study found that those who ate at least 55g of cheese a day - around two slices - were 12 per cent less likely to develop type 2 diabetes. The risk fell by the same amount for those who ate 55g of yoghurt a day. 

But despite the latest findings, campaigners warned against gorging on cheese and other dairy products in the hope of warding off diabetes.

  

"It is too simplistic to concentrate on individual foods," the Daily Mail quoted Dr Iain Frame, director of research at the charity Diabetes UK, as saying.

"We recommend a healthy balanced diet, rich in fruit and vegetables and low in salt and fat.

  

"This study gives us no reason to believe that people should change their dairy intake in an attempt to avoid the condition," he added.      

New diet to beat diabetes

A plant-based diet can dramatically improve the health of people with diabetes.

Diabetes diets typically call for portion control, carbohydrate limits and — for those who are overweight — calorie restrictions.


Fortunately, there is another way. Low-fat, plant-based diets are ideal for diabetes and the conditions associated with it, such as heart disease, weight gain, high cholesterol, and high blood pressure. And, they offer the advantage of not requiring any weighing or measuring of portions.

The old approach had us cutting down on carbohydrates. It's true that overly processed carbohydrates — those made with sugar or white flour, for example — are poor choices. However, delicious unprocessed or minimally-processed foods, such as potatoes, rice, oats, beans, pasta, fruit, and vegetables, were the main part of the diet in countries where people were traditionally fit and trim and where diabetes was rare. Unfortunately, highly processed carbohydrates and affordable meat and cheese dishes have moved in, and now we have a worldwide type 2 diabetes epidemic.

A low-fat vegetarian approach recognises that whole-food carbohydrates are fine; it's the fat in our diets that is the problem. New information suggests that fat in animal products and oils interferes with insulin's ability to move glucose into the cells.

Eating less fat reduces body fat. Less body fat allows insulin to do its job. However, choosing skinless chicken, skim milk and baked fish is not enough of a change for most people to beat diabetes. The new approach eliminates fatty foods and animal protein, such as meats, dairy products, and oils, and offers unlimited grains, legumes, fruits, and vegetables. One study found that 21 of 23 patients on oral medications and 13 of 17 patients on insulin were able to get off of their medication after 26 days on a near-vegetarian diet and exercise programme. During two- and three-year follow-ups, most people with diabetes treated with this regimen have retained their gains.


Type 1 diabetes and diet

While people with type 2 diabetes can often reduce, and sometimes eliminate, medication when they lose weight and food and exercise are better controlled, those with type 1 diabetes will always need insulin. Even so, a good diet can minimise the amount of insulin required. Type 1 diabetes, formerly called "childhood onset diabetes," occurs when the pancreas stops producing insulin. The cause of type 1 diabetes remains elusive. Several studies have implicated cow's milk consumption as a possible contributor. When milk consumption patterns were examined across various nations, there was a strong correlation with the incidence of type 1 diabetes. It may be that milk proteins cause an autoimmune reaction in which the body mistakenly attacks its own insulin-producing cells.     

New diet to beat diabetes

A plant-based diet can dramatically improve the health of people with diabetes.
Diabetes diets typically call for portion control, carbohydrate limits and — for those who are overweight — calorie restrictions.
Fortunately, there is another way. Low-fat, plant-based diets are ideal for diabetes and the conditions associated with it, such as heart disease, weight gain, high cholesterol, and high blood pressure. And, they offer the advantage of not requiring any weighing or measuring of portions.

The old approach had us cutting down on carbohydrates. It's true that overly processed carbohydrates — those made with sugar or white flour, for example — are poor choices. However, delicious unprocessed or minimally-processed foods, such as potatoes, rice, oats, beans, pasta, fruit, and vegetables, were the main part of the diet in countries where people were traditionally fit and trim and where diabetes was rare. Unfortunately, highly processed carbohydrates and affordable meat and cheese dishes have moved in, and now we have a worldwide type 2 diabetes epidemic. A low-fat vegetarian approach recognises that whole-food carbohydrates are fine; it's the fat in our diets that is the problem. New information suggests that fat in animal products and oils interferes with insulin's ability to move glucose into the cells.

Eating less fat reduces body fat. Less body fat allows insulin to do its job. However, choosing skinless chicken, skim milk and baked fish is not enough of a change for most people to beat diabetes. The new approach eliminates fatty foods and animal protein, such as meats, dairy products, and oils, and offers unlimited grains, legumes, fruits, and vegetables. One study found that 21 of 23 patients on oral medications and 13 of 17 patients on insulin were able to get off of their medication after 26 days on a near-vegetarian diet and exercise programme. During two- and three-year follow-ups, most people with diabetes treated with this regimen have retained their gains.


Type 1 diabetes and diet

While people with type 2 diabetes can often reduce, and sometimes eliminate, medication when they lose weight and food and exercise are better controlled, those with type 1 diabetes will always need insulin. Even so, a good diet can minimise the amount of insulin required. Type 1 diabetes, formerly called "childhood onset diabetes," occurs when the pancreas stops producing insulin. The cause of type 1 diabetes remains elusive. Several studies have implicated cow's milk consumption as a possible contributor. When milk consumption patterns were examined across various nations, there was a strong correlation with the incidence of type 1 diabetes. It may be that milk proteins cause an autoimmune reaction in which the body mistakenly attacks its own insulin-producing cells.


Remarkably simple new approach

A three-week trial is recommended for beginners.

1. Begin a vegan diet

A vegan diet has no animal products at all: No red meat, poultry, pork, fish, dairy products, and eggs. Why? Animal products contain saturated fat, which is linked to heart disease, insulin resistance, and certain forms of cancer. They also contain cholesterol and, of course, animal protein. It may surprise you to learn that diets high in animal protein can aggravate kidney problems and calcium losses. All the protein you need can be found in whole grains, legumes, and even vegetables: that's where strong horses, bulls, and elephants get their protein.

2. Avoid added vegetable oils and other high-fat foods.

Although vegetable oils are healthier than animal fats, you will still want to keep them to a minimum. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. The amount of fat we really need each day is quite small and readily available by eating whole foods. Avoid oily toppings and foods fried in oil. Limit olives, avocados, nuts, and peanut butter. Read labels, and choose foods with no more than 2-3 grams of fat per serving.

3. Go high-fibre.

Aim for at least 40 gms of fibre each day. Choose beans, vegetables, fruits, and whole grains (eg, whole wheat pasta, barley, oats, quinoa). Aim for at least 3 gms/fibre per serving on labels and 10 to 15 gms per meal. Start slowly. Expect a change in bowel habits (usually for the better). Gassiness from beans can be minimised with small servings and thorough cooking.

4. Focus on the "new four food groups."

Enjoy unlimited whole grains, legumes (beans, lentils, peas), fruits and vegetables. Modest amounts of non-fat condiments, salad dressings, nuts, and seeds also fine.
A note on vitamin B12: Those following a diet free of animal products should take a B12 supplement of 5 mcg per day. Any common daily multiple vitamin will provide this amount.