Diabetes prevention

6 natural ways to prevent diabetes before it starts

Prediabetes is a condition in which blood sugar levels are elevated but not high enough to be diagnosed as diabetes. Thankfully, advancing from prediabetes to diabetes is not a foregone conclusion. You can take a variety of steps to lower your diabetes risk.

Begin with these six suggestions:


1. Sugar and processed carbs should be avoided in your diet.

Consumption of foods high in refined carbs and sugar raises blood sugar and insulin levels, potentially leading to diabetes. White bread, potatoes, and a variety of morning cereals are examples of refined carbs. Instead, cut out on sugar and go for complex carbs like vegetables, oats, and whole grains.

If you're a current smoker, you should quit. Tobacco use can lead to insulin resistance, which can result in type 2 diabetes. It has been proven that quitting smoking reduces the chance of developing type 2 diabetes over time.

Smoking cessation improves one's health and quality of life. Reduces the risk of premature death and can increase life expectancy by up to ten years. Reduces the chance of a variety of negative health consequences, such as poor reproductive health, cardiovascular disease, chronic obstructive pulmonary disease (COPD), and cancer.

3. watch your food portion

Keep an eye on your servings. Reduced insulin and blood sugar levels, as well as a lower risk of diabetes, can be achieved by avoiding big portion sizes. In persons at risk of diabetes, eating too much food at once has been linked to higher blood sugar and insulin levels.


Five days a week, try to be purposefully active by walking, dancing, lifting weights, or swimming for 30 minutes. You have a sedentary lifestyle if you get little or very little physical activity and spend the majority of your day sitting. It's time to begin moving.

Drinking water instead of other beverages may help regulate blood sugar and insulin levels, lowering diabetes risk. Staying mostly hydrated helps you avoid beverages heavy in sugar, preservatives, and other unnecessary substances.

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Getting enough fiber is good for your gut health and weight loss. Consuming a high-fiber source at each meal will help minimize blood sugar and insulin increases, thereby lowering your risk of diabetes.

Whole plant foods are beneficial to your health for several reasons, one of which being fibre. A growing body of evidence suggests that getting enough fibre can help your digestion and lower your risk of chronic disease. Your gut microbiota — the millions of bacteria that live in your digestive tract — is responsible for many of these advantages. Fiber, on the other hand, is not all made equal. The consequences on one's health vary depending on the type.


what is fiber?

Dietary fiber is a carbohydrate found mostly in plant-based meals. Although it is not absorbed or digested by the body, it is essential for optimal health. Dietary fiber comes in two varieties: soluble and insoluble. Most foods have both kinds, but one is usually more abundant than the other.

Fibre that is soluble: Oats, oat bran, linseeds, barley, fruits and vegetables, nuts, beans, pulses, soya, and lentils are all high in this compound.

Fibre that is not soluble: Wholemeal bread, bran, wholegrain cereals, nuts, seeds, and the skins of several fruits and vegetables are also good sources.

Why fiber is so important to your body?

Diabetes raises your chances of developing cardiovascular disease. Fiber consumption, particularly from cereal and whole grains, has been shown to lower the risk of cardio-metabolic disorders (such as cardiovascular disease, insulin resistance, and obesity) and colorectal cancer. Oat bran consumption is associated with decreased cholesterol and blood pressure. Dietary Fiber absorbs liquid and expands the weight of waste, making stools softer and easier to pass. Soluble fiber-rich foods play a key function in lowering blood cholesterol. Increasing your dietary Fiber intake can also help you lose weight. These meals are full, and the majority have a lower glycemic index (GI), which can help you regulate your hunger and have a reduced impact on your blood sugar levels.

How to Increase Your Fibre Intake Every Day

We should aim for at least five servings of fruit and vegetables each day to meet the new SACN requirements. We should strive to base our meals on starchy carbohydrates, opting for wholegrain versions whenever possible, and incorporate high-fibre snacks. Snacks high in fibre include Oatcakes in their natural state; Fruits \sNuts; Fruit that has been dried; berries with pumpkin seeds in yoghurt.

When consuming these snacks, keep an eye on the portion amounts, especially if you're trying to lose weight. Add salad or veggies to your lunch or main meal to boost your fibre intake even more.

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Shopping advice

You can examine the nutritional labels on the back of pre-packaged items and choose the one with the most fiber. This information may not always be available, but there are alternative approaches to choosing high-fiber foods:

  1. On labels, look for words like 'Wholegrain'. Wholegrain carbs have higher fiber content and a lower GI, which indicates they have a reduced impact on blood glucose levels.

  2. Choose wholemeal, seeded, or multi-grain bread since it has more fiber than white bread. Eating Brown bread, for example, is good for your health because it contains a lot of fiber.

  3. Change your habit by eating brown/wholewheat pasta or rice instead of white pasta or rice.

  4. Grain such as beans, pulses, and lentils are great sources of fiber and can be combined with other vegetables to increase your daily fiber intake amount but also reduce your glucose level.

  5. Breakfast cereals made with oats, bran, or whole grains are good options.

  6. Buy and consume a variety of seasonal fruits and vegetables to help you meet your five-a-day goal. these are good sources of vitamins and fiber.

  7. Eating frequently wholegrains like couscous and quinoa is very good because they are high in fiber.

according to scientists, a person needs around 30g of fiber each day. this may seem too much to achieve but, as you start changing your diet, this will become achievable. Gradually raise your intake in order to achieve the recommended target. The last piece of advice is, "Before making any dietary changes, always consult or seek advice from your doctor.