Preventing Diabetes
While some risk factors like genetics and age cannot be changed, lifestyle modifications can significantly reduce your chances of developing diabetes. trusteddating.org
Maintain a Healthy Weight
Losing even a small percentage of your body weight—5% to 10%—can improve insulin sensitivity and lower blood sugar levels. Focus on sustainable weight management strategies, such as:
- Eating a balanced diet.
- Incorporating regular physical activity.
- Avoiding crash diets or extreme calorie restriction.
Adopt a Balanced Diet
A diabetes-friendly diet focuses on whole, nutrient-dense foods that help regulate blood sugar levels.
- Low-Glycemic Foods: Include whole grains, legumes, and non-starchy vegetables to prevent blood sugar spikes.
- Healthy Fats: Opt for sources like avocado, nuts, and olive oil instead of trans fats.
- Lean Proteins: Incorporate chicken, fish, tofu, or beans to support satiety and muscle health.
- Fiber-Rich Foods: High-fiber foods slow glucose absorption and improve insulin sensitivity. 건강
Avoid sugary drinks, processed snacks, and refined carbohydrates as they contribute to weight gain and blood sugar imbalances.