13 Effective Ways to Prevent Diabetes

Last Updated on January 7, 2021

Diabetes is a chronic disease affecting millions of people around the world. Worst cases can lead to kidney failure, blindness, heart disease and other severe conditions. There is a period before diabetes is diagnosed, where blood sugar levels are high but not high enough, known as prediabetes.

Approximately about 70% of people with prediabetes continue to develop type 2 diabetes. Luckily, progressing from prediabetes to diabetes can be prevented. Certain factors, such as your genes, age and past behaviors cannot be changed. Yet there are many ways you can follow to reduce the risk of diabetes.

Here are 13 effective ways you need to follow if you want to prevent diabetes :

1. Cut sugar and refined carbs from your diet

Consuming refined carbs and sugary foods can be risky for those on the track to developing diabetes. These foods are rapidly broken into little sugar molecules, which are absorbed into your bloodstream and thus result in a blood sugar rise.The high levels of blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar to be transmitted from your bloodstream into your body’s cells.

13-effective-ways-to-prevent-diabetes-0
The body’s cells of people with prediabetes are resistant to insulin’s action, so sugar stays high in their blood. Then, the pancreas produces more insulin trying to bring down the blood sugar to a healthy level. With time, this can lead to gradually higher insulin levels and blood sugar, until the condition is developed into type 2 diabetes.

Multiple studies have shown that frequent consumption of sugar or refined carbs is linked to the risk of diabetes.Replacing refined carbs and sugary foods with ones that have less of an effect on your blood sugar, can help decrease the risk.

According to a detailed analysis of 37 studies, people who consume high amounts of fast-digesting carbs were 40% more at risk to develop diabetes than those consuming the lowest amounts.

2. Work out regularly

Regular exercising may help prevent diabetes, through increasing the the insulin sensitivity of your cells. When you exercise, less insulin is needed to keep your blood sugar level under control.