13 Effective Ways to Prevent Diabetes

Last Updated on January 7, 2021

Soluble fiber and water establish a gel in the digestive tract that slow down food absorption rates, and leads to a more progressive rise in blood sugar levels. Insoluble fiber has also been linked to lowering blood sugar levels and a reduced risk of diabetes, even though it is not clear how it exactly works. Consuming a good fiber source at every meal can help prevent spikes in levels of blood sugar and insulin.

10. Optimize vitamin D levels

Vitamin D is necessary to keep blood sugar under control. According to studies, people who lack vitamin D or whose blood levels are too low, are at greater risk of all types of diabetes.It is recommended by most health organizations to maintain a vitamin D blood level of no less than 30 ng/ml. People with the high blood levels of vitamin D are less likely to develop type 2 diabetes than those with low levels.

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Foods that are good sources of vitamin D include fatty fish and cod liver oil, in addition to sun exposure which boosts vitamin D levels in the blood. However, it may be necessary for many people to take vitamin D supplements in order to attain and maintain healthy levels.

11. Minimize your intake of processed foods

To minimize your consumption of processed foods is to help improve your own health. These foods are linked to all kinds of health issues, including obesity , heart disease and diabetes.

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It is recommended to cut back on packaged foods containing high amounts of vegetable oils, additives and refined grains, in order to help lessen the risk of diabetes. It is best to start including nutritious whole foods to your diet.

12. Drink coffee or tea

Water should be your primary beverage, however, including tea or coffee in your diet may help you avoid diabetes. According to studies, drinking coffee every day reduces the risk of type 2 diabetes by 8 to 54%.Tea and Coffee consist of certain antioxidants

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which may take part in protection against diabetes. Green tea in particular, consists of a unique antioxidant compound known as epigallocatechin gallate (EGCG) that can reduce the release of blood sugar from the liver and improve insulin sensitivity.

13. Consider taking these natural herbs

These are few herbs that may promote insulin sensitivity and reduce diabetes progression.

Curcumin

Curcumin contains strong anti-inflammatory properties and was shown to be very effective against arthritis, as well as it may help lessen inflammatory markers in people with prediabetes.