The increasing cases of diabetes all around us make us take better care of our health and our diet. For some, the word “diabetes” resonates through generations if there is a long family history. It’s a subtle reminder to pay attention to our lifestyle choices to prevent what we tend to do. The cause of diabetes is largely linked to an unhealthy lifestyle, but many times genes also play a role. If diabetes is prevalent in your family, it is extremely important to take preventive measures to avoid the disease. But how? Through your diet.
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Why is it important to prevent diabetes?
Why does it matter, you ask? Diabetes, if not controlled, can be detrimental to our well-being. It’s not just about insulin injections and glucose levels; it is a lifestyle condition that, when managed well, allows us to live healthily. Nutritionist Leema Mahajan further explains, “Because type 2 diabetes is a serious, chronic health condition that can lead to other serious health problems such as heart disease, stroke, blindness and kidney failure. If you can prevent or even delay getting type 2 diabetes, you lower your risk for all the other conditions.” In an Instagram post, nutritionist Leema Mahajan shared 5 things to do to prevent diabetes if you have a family history of diabetes.
How can you prevent diabetes? Here are 5 steps to take if you have a family history:
1. Take enough protein:
It’s time to welcome protein into our daily routine with open arms. Aim for at least 1 gram of protein per kilogram of body weight each day. This nutritional powerhouse not only helps preserve muscle mass, but also keeps you full for longer, curbing unnecessary cravings.
Also read: 6 Easy Vegetable Salad Recipes to Liven Up Your Diabetes Diet
2. Eat carbohydrates wisely:
Carbs are not the enemy, but too much is. Avoid only having carbohydrates in your meal. Instead, pair them with proteins, vegetables, legumes and healthy fats so you don’t end up over-consuming carbs. This ensures a slower release of glucose into the bloodstream and keeps those sugar levels stable.
3. ACV helps
A humble yet potent solution in our fight against diabetes is apple cider vinegar. Take one tablespoon of this ACV with water 30 minutes before a carbohydrate-rich meal. It helps improve insulin sensitivity, making it easier for our bodies to handle those post-meal sugar spikes.
4. Leave gaps between meals
Keep 4-5 hours between each meal and resist the urge to snack after dinner. This period of fasting allows our bodies to process glucose efficiently and prevents unnecessary spikes.
5. Move these muscles:
Regular physical activity not only helps us lose weight and get a desired physique; it also plays a role in diabetes prevention. Engage in activities that strengthen your muscles – be it a dance class, a brisk walk or lifting weights. Muscles act as glucose sponges, absorbing excess sugar from the bloodstream.
Making these changes isn’t just about saying no to diabetes. It also tells a better story for our family’s health. Every small choice matters and every step we take is like a step towards a brighter, healthier future.