The most important thing what you can do is lifestyle changes. Weight loss, healthy eating and physical activity. In fact, three out of five people with prediabetes can keep it from developing into type 2 Diabetes by adopting these lifestyle changes.
Taking steps to avoid Diabetes
- Weight loss
-Lower your Saturated Fat intake
- Boost your Omega 3 intake
- Lower the GI of your diet
-Increase your fiber intake
- Physical activity
The number one priority has to be reducing body weight. Research has shown that people with prediabetes who lose 5-10 percent of their body weight at diagnosis can prevent or delay the onset of type 2 Diabetes.
Lower your Saturated Fat intake
Saturated fat promotes insulin resistance, making it harder for insulin to do its job of regulating your blood glucose levels. To eat less Saturated fat:
-Use low fat dairy products
- Choose your Snack foods wisely-Do not buy chocolate bars, cookies, potato chips, granola bars, muffin…
- Cook with healthier oils such as Olive
- Eat lean meats
Boost your Omega 3 Intake
Dietary trials in animals and people have shown that increased Omega 3 intake can improve insulin sensitivity and therefore could reduce diabetes risk. Our body only make small amounts of these unique fatty acids so we rely on diatery sources, especially fish and seafood. Aim to include fish in your diet at least twice a week. As well as eating these great sources of long chain omega-3s, you can also increase your total omega 3 intake by eating short chain Omega 3s, which are found in canola oil, nuts and seeds (particularly walnuts and flaxseeds), legumes, such as baked beans and soybeans.
Lower the GI of your Diet
-Choose low-GI bread such as grainy bread, flaxseed bread.
-Swap high-GI cereals such as cornflakes for less processed and high fiber cereals, such as oats, traditional oatmeal
- Replace potato with sweet potato
-Include legumes in your diet regularly
Get regular Physical activity
All the studies that have proven that a healthy lifestyle can prevent the development of Type 2 Diabetes have included a comprehensive exercise program in their definition of a healthy lifestyle. You need 150-210 minutes of moderate level physical activity each week, which is around 30 mins every day.