One of the easiest ways to control your blood sugar is to make the right food choices. Here are some eating habits you can follow to control your diabetes, especially if you have diabetes in your family.
Diabetes is a chronic disease that affects millions of people around the world. We all know that uncontrolled blood sugar can lead to blindness, kidney failure, heart disease and other serious complications. When the disease gets into the family, it can be even more difficult and complicated. If your parent or sibling has type 2 diabetes, your chances of developing the disease at some stage in your life will increase.
According to the Centers for Disease Control and Prevention, if diabetes occurs in your family, you are more likely to have prediabetes and diabetes (CDC). According to a study published in Diabetologia, more than one diabetic sibling increases your chances of developing this condition.
Choosing the right food to control your blood sugar
The good news is that even though you have a family history of diabetes, your destination is not closed. Physical activity, a nutritious diet and weight loss are all things you can do to reduce your risk. Here are some changes you can make to reduce your risk of developing diabetes.
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Extra lubricated plant
An important eating habit for diabetes prevention is to improve the diet with plenty of plant foods. According to a 2017 study published in the Journal of Geriatric Cardiology, a plant-based diet full of high-fiber foods such as beans, oats, sweet potatoes, fruits and whole grains is more effective at improving blood sugar control than the traditional diabetic diet. . focus on reducing sugars and carbohydrates. Researchers who usually ate a plant-based diet and consumed an average of 40 grams of dietary fiber per day had the best results in improving insulin sensitivity.
Get enough vitamin D.
Vitamin D is thought to help the body become more sensitive to insulin, a hormone that controls blood sugar levels. A study published in The Journal of Steroid Biochemistry and Molecular Biology found that people with low levels of vitamin D had a higher risk of developing type 2 diabetes. According to a study published in the medical journal Diabetes Spectrum, 5 to 30 minutes of sun exposure on the face, arms, back or legs (without sunscreen) is sufficient at least twice a week. for optimal vitamin D synthesis in blood control. control sugar and reduce the risk of diabetes.
Avoid fast food
Junk food has many calories, but very little nutritional value. In general, this category includes processed and prepared snacks with many, often unspoken, lists of ingredients. The sugars and fats present in junk food should be avoided by diabetics. It will help you maintain a healthy weight and blood sugar level. It is also advisable to limit some foods because they often replace healthier foods in your body.