Eating the wrong foods can make your body addicted to sweets. Here are some suggestions on how to eat to avoid diabetes.
Diabetes is a disease that is found all over the world and the rate of patients is increasing every year. When diabetes has been around for a while, other complications will start to follow, such as neurological diseases, eye diseases, heart disease, and kidney disease, etc., which will make the quality of life worse. Preventing diabetes by screening for Pre-Diabetes is a better way to reduce the occurrence of diabetes and complications than treatment. โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที People who are at risk for diabetes have a higher risk of cardiovascular disease as well.
Who is at risk for diabetes?
- Over 45 years old
- Under 45 years old
- People who have a close relative with diabetes
- High blood pressure
- Have gestational diabetes
- No exercise
- Eating irregularly, eating sweets or fast food
- High blood fat
- Obesity or BMI ≥ 25 Kg/m2
Warning signs of diabetes
- Fasting sugar (FPG) is between 100 – 125 mg/dl.
- The blood sugar level after drinking 75 grams of sugar at 2 hours was between (OGTT) 140 – 199 mg/dl.
- Average accumulated sugar level (HbA1C) is between 6.4 – 7 %.
Why is it important to prevent diabetes?
- If you don’t have diabetes, you will reduce the burden on yourself, your family, society, and the country.
- People whose blood sugar levels are between 100 and 125 mg/dl are at a very high risk of developing diabetes.
- Screening for prediabetes can help identify future diabetes, and is convenient and inexpensive. These include blood sugar testing, average blood sugar testing, and oral glucose tolerance testing.
- Effective health care to prevent diabetes, such as not fasting, eating 3 full meals and eating all 5 food groups, and exercising continuously for 20-30 minutes 5 days/week. If you take good care of yourself, the risk of developing diabetes will decrease by 58 percent (Reference Pre Diabetes Prevention Program 2002).
Prevent diabetes by making changes
Preventing or delaying diabetes focuses on lifestyle modification, which means adjusting your daily lifestyle to help control blood sugar levels and reduce other risk factors. This includes eating a nutritious diet, engaging in appropriate physical activities and exercise, along with good health behaviors.
Medical nutrition therapy will help reduce the risk of diabetes in people at risk, and reduce the incidence of diabetes in people with pre-diabetes (Pre-Diabetes) under the recommendation that they should have a standard weight and waist circumference.
Lose weight to prevent diabetes
For those who are overweight or obese and at risk of diabetes, weight loss is essential. This can be done by:
- Reduce the amount of energy you consume each day by reducing the amount of fat you eat, but you still need to eat a balanced, well-balanced diet by reducing your energy intake by 500-1,000 calories per day (depending on your initial weight). For example, avoid fried foods and switch to steamed and boiled foods instead to reduce oil consumption.
- Increase physical activity consistently and consistently by at least 700 calories per week or increase physical activity by at least 150 minutes per week until you lose at least 7 percent of your starting weight and aim to lose 5 percent of your new weight continuously until your weight is close to or within normal limits.
- High-protein foods (30 percent of total energy) can reduce the incidence of diabetes in people with pre-diabetes. Focus on low-fat meats and plant-based proteins such as fish, chicken breast, tofu, etc.
- Focus on eating carbohydrates from vegetables, grains, nuts, fruits and low-fat milk regularly.
- Eat foods high in fiber and increase your vegetable intake.
- Avoid or limit beverages that contain a lot of sugar, such as soft drinks, sweetened drinks, fruit juices, etc.
- Reduce or limit your intake of processed foods such as sausage, bacon, pickled foods, etc.
- Artificial sweeteners should be avoided because even though artificial sweeteners can control sugar levels, they will make you addicted to sweets and want to eat sweets as much or more.
Changing your lifestyle behavior can be done by everyone, especially controlling your sugar intake, which should not be overlooked. You should not consume more than 6 teaspoons of sugar per day, including controlling your weight and exercising appropriately. Because it not only prevents diabetes, it can also prevent various non-communicable chronic diseases.