Tips of Diabetes : How to prevent Diabetes ?

What is Diabetes ?

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.

If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.

Types of Diabetes

There are three main types of diabetes: type 1, type 2, and gestational diabetes (diabetes while pregnant).

• Type 1 Diabetes : Type 1 diabetes is thought to be caused by an autoimmune reaction (the body attacks itself by mistake) that stops your body from making insulin. Approximately 5-10% of the people who have diabetes have type 1. Symptoms of type 1 diabetes often develop quickly. It’s usually diagnosed in children, teens, and young adults. If you have type 1 diabetes, you’ll need to take insulin every day to survive. Currently, no one knows how to prevent type 1 diabetes.
• Type 2 Diabetes : With type 2 diabetes, your body doesn’t use insulin well and can’t keep blood sugar at normal levels. About 90-95% of people with diabetes have type 2. It develops over many years and is usually diagnosed in adults (but more and more in children, teens, and young adults). You may not notice any symptoms, so it’s important to get your blood sugar tested if you’re at risk. Type 2 diabetes can be prevented or delayed with healthy lifestyle changes, such as losing weight, eating healthy food, and being active.
• Gestational Diabetes : Gestational diabetes develops in pregnant women who have never had diabetes. If you have gestational diabetes, your baby could be at higher risk for health problems. Gestational diabetes usually goes away after your baby is born but increases your risk for type 2 diabetes later in life. Your baby is more likely to have obesity as a child or teen, and more likely to develop type 2 diabetes later in life too.

Ways to Prevent Diabetes

• Eat healthy foods
• Be Active: Exercise and Diabetes
• Lose weight
• Get more rest
• See your doctor regularly
• Choose Carbs Carefully
• Get Enough Sleep
• Monitor Your Blood Sugar Daily
• Manage Stress
• Say No to Salt
• Take Care of Bumps and Bruises
• Break Your Smoking Habit
• Pick Super Foods, Don’t Supersize
• Set Up Doctor Visits

Best foods for people living with diabetes

1. Fatty fish : Fatty fish contain omega-3 fats that can help reduce inflammation and other risk factors of heart disease and stroke. Plus, it’s a great source of protein, which is important for managing blood sugar.
2. Leafy greens : Leafy green vegetables are rich in nutrients like vitamin C as well as antioxidants that protect your heart and eye health.
3. Avocados : have less than 1 gram of sugar and are associated with improved overall diet quality. Avocados may also have properties specific to diabetes prevention.
4. Eggs : Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.
5. Chia seeds : Chia seeds contain high amounts of fiber, which may help you lose weight. They also help maintain blood glucose levels.
6. Beans : Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for people with diabetes.
7. Greek yogurt : Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.
8. Nuts : Nuts are a healthy addition to a balanced diet. They’re high in fiber and can help reduce blood sugar and LDL (bad) cholesterol levels.
9. Broccoli : Broccoli is a low calorie, low carb food with high nutrient value. It’s loaded with healthy plant compounds that may help protect against various diseases.
10. Extra-virgin olive oil : Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.
11. Flaxseeds : Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity.
12. Apple cider vinegar and vinegar : Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
13. Strawberries : Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.
14. Garlic : Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
15. Squash : Summer and winter squash contain beneficial antioxidants and may help lower blood sugar.
16. Shirataki noodles : The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar management and cholesterol levels.

Source : www.cdc.gov