13 Effective Ways to Prevent Diabetes

Last Updated on January 7, 2021

According to an analysis of multiple studies on more than one million people, smoking raises the risk of diabetes by 44% in average smokers and by 61% in those who smoke over 20 cigarettes a day. Researchers claim that quitters will have their risk of diabetes lower than if they’re still smoking. Quitting has been shown to reduce the risk over time.

6. Follow a very-low-carb diet

Following a very-low-carb or a ketogenic diet can help you prevent diabetes, as they have consistently proven to increase insulin sensitivity, reduce insulin and blood sugar levels and lower other diabetes risk factors.In a 12-week study, prediabetic individuals who followed a low-fat or low-carb diet, got their blood sugar dropped by 12% and insulin dropped by 50% in the low-carb category.

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While in the low-fat category got blood sugar dropped by 1% and insulin dropped by 19%. Thus, the low-carb diet is better than the low-fat one.Minimizing your carb intake, will keep your blood sugar levels from rising very much after eating. Consequently, your body will require less insulin to maintain healthy blood sugar levels.

7. Watch portion sizes

Whether you decide to follow a low-carb diet or not, it is necessary to avoid large portions of food in order to lessen the risk of diabetes, especially if you’re overweight. Eating so much food at one time can cause higher insulin and blood sugar levels in people at risk of diabetes, while reducing portion sizes may help prevent it.

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It is also recommend to practice other healthful nutrition behaviors. According to a study looking at weight loss methods in people with diabetes, practicing portion control significantly reduces insulin and blood sugar levels after 12 weeks.

8. Avoid sedentary behaviors

If you want to prevent diabetes, you should avoid being sedentary. When you get very little to no physical activity and sit during most of the day, then you have a sedentary lifestyle. Sedentary behavior is linked to the risk of diabetes, and can increase the risk for up to 91%.

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It can be hard to reverse firmly grounded habits, but few changes every time can become big changes over time. It is best to set achievable and realistic goals. For example, taking the stairs instead of the elevator or standing while talking on the phone. Practice and commitment to such easy concrete actions can be the best way to reverse sedentary behaviors.

9. Eat a high-fiber diet

Providing yourself with plenty of fiber is beneficial for gut health and weight management. Studies have shown that it helps maintain insulin and blood sugar at low levels. Fiber is divided into two categories : soluble and insoluble. Soluble fiber absorbs water, while insoluble fiber doesn’t.