Simple Steps to Prevent Diabetes

Researchers claim that a well-balanced diet can prevent diabetes and even reverse the progression of the disease. So, how to prevent diabetes? The Dieter’s Dilemma, a long-term clinical trial, addressed the same question: can a bad healthy diet prevent diabetes? The Dieter’s Dilemma randomly assigned test subjects to consume diets varying in fat, carbohydrate, and protein levels; followed a year later to see which diets led to minimal diabetes risk and which led to diabetes risk most dramatically. The results showed that a bad healthy diet can lead to type 2 diabetes and adopting a good healthy diet can keep diabetes at bay.

Eat a variety of food

There is a strong association between how much of a person’s diet is made up of fat, carbohydrates, and protein and the risk of developing diabetes. However, research indicates that a healthier diet can prevent type 2 diabetes if the following factors are incorporated into it: More fiber, vegetables, fruits, legumes, seeds, nuts, and whole grains. It is important that we consume a variety of these foods so we do not become monotonous. Eating a varied diet helps us ensure that we receive all the nutrients we need. It also minimizes our chances of acquiring vitamin deficiencies such as Vitamin D and K2.

Overweight people have higher blood pressure and cholesterol levels, both of which are associated with diabetes. Diabetics have greater risks of heart disease, stroke, kidney disease, blindness, and various types of cancer. Research also indicates that obese people are more likely to develop conditions such as hyperlipidemia, a condition that causes elevated triglycerides or more specifically, increased bad cholesterol levels. The National Health and wellbeing Survey identified overweight and obese people as the most significant negative factor for the overall health of our nation’s residents.

variety of food

Avoid refined carbs

Refined carbs and foods high in sugar are believed to be the main factors that lead to diabetes. Sugar is found in all types of processed foods including soft drinks, candies, cakes, cookies and many other snack foods. We should all attempt to reduce the consumption of these refined carb foods and focus on eating more raw, whole grains as well as fresh vegetables and fruit. In one study, participants who ate a lot of raw vegetables and fruits had lower blood sugar levels compared to those who ate foods high in refined carbohydrates.

Move more

Researchers conducted in the NIDDK, or National Diabetes Education Program, have determined that individuals who have low levels of physical activity have higher risks of heart disease. The daily exercises combined with a balanced diet plan have shown to be beneficial in preventing type 2 diabetes. In one study, men who engaged in exercise three times or more per week had lower insulin resistance than men who did not exercise at all. Researchers believe that this exercise regimen prevents obesity from becoming a serious health threat.

Diabetes is not only linked to obesity but other cardiovascular diseases such as coronary artery disease and heart disease. Diabetics have a greater risk of developing cardiovascular disease and developing stroke. Exercise has been shown to decrease the risk of heart disease by decreasing the risk of diabetes complications. Exercise also helps reduce the risk of developing kidney disease and prostate cancer.

woman walking


Researchers have also identified certain people who are more susceptible to diabetes and cardiovascular disease. These people are likely to benefit from increased dietary fiber intake since diabetes and cardiovascular disease are linked with obesity. Diabetics who consume a high fiber diet have a lower risk of developing cardiovascular disease and hypertension. Those who are obese or have an abnormal weight are more likely to develop hypertension. This should cause an individual who is prone to diabetes to consider increasing the amount of fiber in their diet to help reduce their weight.

Men are more likely to develop diabetes than women. Men are thirty percent more likely to develop hypertension due to their family history of diabetes and forty percent more likely to develop cardiovascular disease than women. It is believed that the risk of diabetes increases among African American men because of the higher bodyweight that is associated with being overweight. Men who are overweight also have a family history of diabetes.