Dark green veggies like broccoli, spinach, kale, and Brussels sprouts Orange veggies like carrots, sweet potatoes, pumpkin, and winter squash Red fruits and vegetables like strawberries, raspberries, beets, and radishes Yellow foods such as squash, mango, and pineapple
Eat legumes such as black beans, garbanzo beans, kidney beans, pinto beans, split peas, lentils. Select whole grains, whole grain rice, breakfast cereals with 100 percent whole grain content, and whole grain pasta. Choose whole-wheat bread products such as bagels, pita bread, and tortillas.
Sodas, soft drinks, fruit juice, cordial, fruit drinks, flavored water, energy drinks, etc. , are all sources of invisible sugar that your body does not need. Leave these drinks for treats only and rely on drinking water and milk. If you get tired of plain water, soda water and sparkling mineral water are free of sugar, and a few drops of freshly-squeezed lemon or orange juice can be sufficient to flavor these drinks pleasantly. Coffee and unsweetened tea can also be enjoyed in moderation.
Be aware that sugar can “hide” where you may not expect it, like in breakfast cereals. Opt for cereals with less sugar that are 100 percent wholegrain. You can also substitute sugary cereals with oatmeal, amaranth, or other grain-based options. Try making your own muesli. Read the ingredients list on all products that you’re considering buying. Sugar, whether labeled as “natural”, “organic”, or “unrefined”, is all sugar. Don’t fall for claims of healthy, super sweet brownies that “have no added sugar”.
Keep in mind that the goal of being healthy is lifelong, and remember that even extremely overweight people have lowered their diabetes risk by 70 percent just by losing 5 percent of their total weight. [2] X Research source
If you feel hungry after dinner, try eating a low calorie and carbohydrate food that will have less of an impact on your blood sugar. Some options include:[7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Celery sticks Baby carrots Green bell pepper slices A handful of cranberries Four almonds (or similar nuts), A cup of light or air-popped popcorn
Consider seeing a psychologist or a dietitian if you feel that you cannot control emotional eating on your own.
Identify why you are stressed. Figuring out why you are stressed will help you address and reduce that stress factor and lower your stress levels. Learn to say no. Taking on more than you can handle can lead to high stress levels. Recognize your limits and learn to say no to things or ask for help if you need it. Express your emotions. Sometimes talking to someone about your stress will help you to feel less stressed. The person might also be able to see your situation from an outsider’s perspective that will help you to find a solution. Manage your time well. Learn to prioritize things and know when other things can be pushed to the side. Try to estimate how long a task will take you and plan your day out accordingly.
If you are unable to sleep at night, try reducing your “screen time” before bed, sleeping in a dark room with a noise machine, and limiting your caffeine consumption during the day. Talk to your doctor about medicinal or herbal sleep aids if you are still unable to sleep well at night.
Type 1 diabetes: This condition involves destruction of more than 90 percent of the insulin-producing cells of the pancreas, causing the pancreas to cease making insulin or to make very little. Type 1 diabetes tends to occur prior to the age of 30 and it may involve environmental factors and genetic predisposition. [10] X Research source Type 2 diabetes: While the pancreas continues to produce insulin, or even higher levels of insulin, the body develops a resistance to the insulin, causing the insulin to not be used properly for the body’s needs and blood sugar levels remain consistently too high. While this type of diabetes can occur in children and adolescents, it usually begins in people over 30 and becomes more common as people age. Being overweight is a major risk factor for developing type 2 diabetes. Gestational diabetes: This type of diabetes develops in some women during pregnancy. Left undiagnosed and/or untreated, serious side effects can injure the mother and affect the unborn child. Having gestational diabetes that resolves after delivery increases your chances of developing Type 2 Diabetes at some point of your life.
Lowered blood supply to the skin and nerves Fatty substances and blood clots clogging blood vessels (called Atherosclerosis) Heart failure, heart attack, or stroke Damage to the eyes, which may cause permanently poor vision Renal (kidney) failure Nerve damage (with numbness and pain and loss of function) Inflammation, infections and skin breakdown especially of the feet Angina (heart pain)
Obesity: Based on body mass index, a BMI over 29 increases your odds of diabetes to one in four. [11] X Research source Losing weight can drastically reduce your odds of developing Type 2 Diabetes. A diagnosis of heart disease or high cholesterol: Cardiovascular risks include high blood pressure, low HDL cholesterol, and high LDL cholesterol, and a study showed that one in four people in Europe suffering from these risk factors were also pre-diabetics. [11] X Research source Diet and exercise can both help reduce your risk of heart disease and high cholesterol. Eating a diet high in sugar,[12] X Research source cholesterol, fat, and processed food: Diet is tied closely to diabetes. Focus on eating healthier foods. Irregular or no exercise: Exercising less than 3 times per week increases your risk for diabetes. [13] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Work on integrating physical activity into your daily life.
Being older than age 45: Note that pre-menopausal women are probably helped by the levels of estrogen, which helps to clear away fatty acids that cause insulin resistance, and helps insulin absorb glucose more rapidly. [14] X Research source Having a parent, sibling, or other family member who has or did have Type 2 diabetes: This can indicate a family gene predisposing you to diabetes. [11] X Research source Being of Hispanic, African American, Native American, Asian, or Pacific Islander descent: These subgroups are at almost double the risk of white Americans. [11] X Research source Experiencing gestational diabetes during pregnancy: Up to 40 percent of women who experienced gestational diabetes are at risk of developing type 2 diabetes later in life. Being born with a low birth weight: A low birth weight increases your chances of developing diabetes by 23 percent for babies born under 5. 5 pounds and by 76 percent for babies under 5 pounds. [11] X Research source
Pre-diabetes exists where your blood glucose is higher than normal. It’s a key indicator of metabolic breakdown taking place, which indicates a movement towards Type 2 Diabetes. [17] X Research source Pre-diabetes is reversible, but left ignored, the American Diabetes Association warns that your odds for getting Type 2 diabetes within a decade are almost 100 percent. [18] X Research source The CDC recommends that anyone aged 45 or over should be tested for diabetes especially if you’re overweight. [19] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source , and people under 45 should be tested if they are overweight and have any other risk factor for diabetes.
Always keep monitoring with your doctor. Follow your doctor’s advice. In rare cases, your doctor may recommend taking medication such as Metformin, to reduce your risk of type 2 diabetes. If you need help, consider speaking to a registered dietitian who can assist you with developing a meal plan.
