How to Eat to Prevent Diabetes

Type 2 diabetes is when the body provides insufficient insulin or the cells ignore the insulin produced. This type of diabetes is preventable. Diet plays a substantial role in the prevention. Following a few simple rules will help lessen your chance of having diabetes type 2.

Difficulty: Moderate

Instructions

1. Avoid refined carbohydrates. Replace white flour with healthier whole grains instead. Not only are they better for you, but they have a better taste.

2. Eliminate sugar from your diet. Read the ingredients of processed food. Learn the other names for sugar. Any ingredient ending with an -ose is a sugar. Fructose, lactose, sucrose and dextrose are examples of sugars.

3. Eat smaller meals. Your digestive system works more efficiently when it works in smaller batches. Having 2 smaller meals as opposed to 1 larger meal is better.

4. Consume 5 to 6 smaller meals a day. Not only make your meals smaller but also eat more frequently. This is easier on your system.

5. Concentrate on simpler, less-processed meals. Fill up on vegetables and whole grains. Sources of protein, such as eggs and fish, are good for the diabetes prevention diet. The less amount of processing and cooking a food goes through, the better it is for you.

6. Substitute water for the sodas. Most people do not get the amount of water they need a day. Water helps keep you healthy in more ways than diabetes prevention.

Tips & Warnings

• Get regular exercise. This along with diet will help you maintain a healthy weight. Both are important in the prevention of diabetes.
• It is okay to slip once in awhile. Eating healthy is a good habit to get into. There is a time when you crave that hot fudge Sunday and the triple decker hamburger, and it is fine to indulge every once in a while.

Resources

• The American Diabetes Association
• Diabetes resources at LiveSTRONG.com
• Food Calorie Counter

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