Tips to reduce Risk of Diabetes


Diabetes occurs when the body is not able to make full use of the insulin produced or the pancreas is unable to make any insulin. With each passing year you find the cases of diabetes increasing at an alarming speed. As said. ‘Prevention is better than Cure’ so why not take some steps to reduce the risk of this chronic disease and not wait till it actually happens. There are certain types of food to avoid diabetes and also some important tips to be followed.

  1. Diet:

Follow a low-calorie diet which is plant-based. Include different fruits and vegetables in your daily diet. It is important that you stay away from trans-fats. You can add a lot of fiber in your diet.

  1. Regular Exercise:

Exercise in your daily routine can benefit in more than one way. This can also help in preventing heart diseases besides diabetes. You can go for moderate physical activity at least 6 days in a week. This can help in managing blood sugar and also cholesterol.

  1. Moderate intake of Alcohol:

Moderate intake of alcohol can be a positive but the moment you go over-board with this you are definitely heading for big time trouble. This can not only increase the level of your blood-pressure but also be the cause of an increase in the triglycerides.

  1. Limit processed foods:

Easy meals are high in trans fats, sugar and all that can work in the negative for your health. The chances of suffering from diabetes can increase two-fold with this diet.

  1. Give up Smoking:

Smoking is a major culprit not only for diabetes but also for cancer and other diseases, including heart-disease. Why take a chance with your health for a few minutes of pleasure?

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Tips on Diet:

Including specific types of food can decrease the risk of diabetes. This is termed as the ‘diabetes prevention diet plan’.

  • Include Whole grains:

Though whole grains are high in carbohydrates, research has proved that these play an important role in the prevention of diabetes. This is due to the presence of antioxidants and fiber.

  • Add Spinach:

Including a good amount of vegetables brings down the risk of diabetes to a large extent. All green vegetables can be helpful in the prevention of this chronic disease. The added advantage of these green leafy vegetables is that they aid in the weight loss program and also provide your body with the required Vitamin A and calcium and fiber.

  • Add Grapefruit:

Oranges as well as grapefruits are linked with a low risk in diabetes. Other citrus fruits like lemons, limes, mandarins and tangerines can be included in your daily diet when you are looking to prevent diabetes.

  • Drink Water:

Water is a better choice as compared to the caloric beverages when you are thirsty. This can increase the level of energy without causing any harm. For that added flavor you can add some lemon or lemon wedges to your glass of water.

Following this diabetes prevention diet plan can spare you from the risk for a long period of time.


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