Chances are, you know someone living with type 2 diabetes, a chronic disease that has been linked to various health concerns such as high blood pressure. It is the seventh leading cause of death in the United States, with many individuals unaware that they are affected. While genetic and racial factors may make some individuals more susceptible to being diagnosed with diabetes, making simple dietary changes early on can lower the risk of developing the disease and improve overall health. Endocrinologists advise against consuming refined sugar regularly, as it can increase the chances of developing diabetes by causing insulin resistance.
Endocrinologists unanimously agree that consuming sugary foods and beverages can lead to insulin resistance, a key factor in the development of diabetes. Sugary drinks like fruit juice and soda are high in calories and sugar, particularly fructose, which can contribute to insulin resistance. Moderation is key when it comes to sugary treats and high-carbohydrate foods, as they can spike blood sugar levels and stress the body’s insulin response. Being mindful of portion sizes and incorporating healthy habits like measuring food, drinking water before meals, and chewing slowly can help prevent overeating and manage diabetes risk.
In addition to cutting down on refined sugar, it is important to avoid highly processed carbohydrates and saturated fats, which can contribute to overall health and help manage the risk of diabetes. Opting for whole foods like fruits, vegetables, fiber-rich foods, and lean protein is recommended. Incorporating regular physical activity, such as at least 150 minutes of moderate-intensity activity per week, can help process sugar more efficiently and reduce the risk of developing diabetes. Prioritizing stress management, getting adequate sleep, and considering supplements like vitamin D and magnesium can also play a role in preventing diabetes and promoting overall well-being.
In summary, focusing on a healthy diet, regular exercise, stress management, and adequate sleep is essential in preventing diabetes and promoting longevity. Avoiding sugary foods and drinks, highly processed carbohydrates, and saturated fats can help manage diabetes risk. Instead, opting for whole foods like fruits, vegetables, fiber-rich foods, and lean protein, as well as staying active, can contribute to overall health and well-being. Consulting with healthcare providers before taking new medications or supplements is recommended to ensure holistic well-being and prevent the development of diabetes.
