Is diabetes preventable? The answer is YES! Without any doubt for type 2 diabetes. Then what are you waiting for if you have diabetes? You can prevent diabetes naturally from today by adopting some necessary changes in your lifestyle and diet.
Diabetes could be a mother for other life-threatening conditions if it goes untreated and unmanaged. A few simple lifestyle changes will help prevent this condition or delay the onset.
Diabetes could get complicated in the future, causing heart, kidney, and nerve damage, and you must prevent it naturally to avoid problems later on.
Prediabetes is a high blood sugar condition but not as high enough to be categorized as diabetes. The good news is, prediabetic is preventable, and you can avoid its progression towards diabetes.
Types of Diabetes
Depending on the nature of the condition and its causes, there are two types of diabetes.
Diabetes Type 1
In diabetes type 1, there is very little or almost no insulin production by the pancreas. It is caused either by viruses, genetics, or some other factors that may contribute. Insulin is essential to enter the sugar in cells and produce energy.
But the point of concern is, you can’t prevent type 2 diabetes, nor can you cure it. But medical experts are working on it and will indeed find a solution soon.
Diabetes Type 2
In diabetes type 2, there is more insulin production by your pancreas but still insufficient to fulfill the body’s needs. But it’s not as alarming because you can prevent diabetes type 2 with a few restorative measures.
Certain factors like genetics, no workout, an inadequate diet can enhance the risk of this condition, but still, you can work on it.
Effective Ways to Prevent Diabetes Naturally
No one wants to live a compromised life under the effects of diabetes, neither you, Right? Nothing to worry about; there are some ways to prevent diabetes naturally, which you can adopt right now only if you want to live healthily.
1- Control Your Weight
Diabetes has many causative factors, and your extra weight may also be one of them. Reducing weight is vital to prevent diabetes naturally before investing money in costly treatments and medications.
You can easily delay the onset of diabetes or prevent it simply by losing 5-7 % of your starting weight. Study shows about 60% reduction in a diabetic risk if you lose 7% of current body weight.
How can you control your weight? Exercises and a strict diet are found beneficial in losing extra pounds and preventing diabetes naturally. Or you can contact your doctor for guidance about how much weight you have to lose to control diabetes naturally.
2- Prefer Water Over Other Beverages
Sugary drinks and other beverages are a poison that will kill you slowly and are a leading cause of diabetes. These beverages are high in sugar, anonymous preservatives, and ingredients that could be a health risk.
Water is the main constituent of the body, and you must prefer water over other drinks to prevent diabetes naturally. Sticking with water can help fulfill your fluid needs and maintains the blood sugar and insulin level.
Want to prevent diabetes naturally and economically? Water is the best option due to its easy and almost free availability without any sugar, carbohydrate, or calorie. When your blood glucose is at a peak, you require more fluid to dilute it, and water is an excellent choice.
3- Workout Regularly
Set a workout schedule in your hectic daily routine, and diabetes will surely step back. Regular exercise can hinder the progression of diabetes and prevent it naturally. You can choose the work out of your choice with varied activities like walking, jogging, etc.
What if I don’t have any exercise routine before? If this question jumps into your mind, then let us guide you to a solution. Just set your goal and stick to it by giving little workout time daily. Slowly increase the time, and you will make it a habit within a few days.
Research shows the following health effects of working out regularly, especially for preventing diabetes.
- It helps reducing weight.
- Maintains the level of blood sugar.
- Enhance your insulin sensitivity, which keeps blood sugar within normal parameters.
4- Quit Smoking
Smoking may calm you from short-term stress, but its long-lasting effects are life-threatening, inducing difficult medical situations. Both active and passive smoking pave the way for the progression of diabetes in men and women.
If you are a smoker, quit it immediately, and if not, never think to start smoking. Studies show a strong association of diabetes with smoking and reduced risk of diabetes in non-smokers.
Although smoking is hazardous for overall body health, studies show that smoking is worse and more profound for people having diabetes.
5- Follow Portion-Sized Diet
You are at high risk of diabetes if you consume a large portion of food at a single time. Not only is diet essential to prevent diabetes, but strictly following the portion diet is more important.
Eating large portions can increase the blood sugar and insulin level immediately and upraises the diabetic risk. So it’s recommended to eat your food in small quantities and prevent diabetes naturally.
Studies show high blood sugar and ultimately high risk of diabetes in people who consume large portions die at one time.
6- Reduce Sedentary Behavior
Everyone wants a comfortable lifestyle in the modern era, but remember, having too many comforts like always sitting can make you diabetic. If you spend most of your time sitting or without any physical activity, this sedentary behaviour can cause diabetes.
Just add a little movement to your lifestyle and increase it gradually to prevent diabetes naturally. A study shows that prolonged sedentary behaviours increase the chances of diabetes, so you must avoid it for better health.
7- Avoid Depression
Mental health is essential for overall body health, so you must consider it carefully. Depression is the silent killer of mental peace, which is a risk for diabetes. Avoiding depression may help in preventing type 2 diabetes.
A study in 2005 shows that diabetic people have about 30% more chances of having depression in the past than non-diabetics. Another study shows that the risk of diabetes doubles if you have prevailing depression.
8- Optimize Your vitamin D Level
You might wonder about the role of vitamin D in preventing diabetes naturally. Well, vitamin D is an essential nutrient for maintaining blood sugar levels. A study shows that adequate vitamin D in the body can reduce the risk of type 2 diabetes. So it can be an excellent source to prevent diabetes naturally.
Sun is the most affluent and cheapest source of vitamin D, but not everyone has enough time to spend outside under the sun. So you must add several foods containing vitamin D in your diet, these includes;
- Enriched milk
- Yoghurt and cheese made with fortified milk
- Egg yolks
- Beef liver
- Fortified cereals
- Salmon, tuna, swordfish
9- Avoid Processed Foods
Processed foods may save you from cooking the food, but its consequences are worse for your health. Different ingredients and preservatives used in processed foods can cause diabetes and kill you slowly.
Processed food has a longer shelf life but lacks the original product’s nutritional values, which of course, has no benefit. Sugar added in processed foods for flavors can increase the blood sugar level, and their constant use can produce symptoms of diabetes.
A research study in 2019 analyzed that people who ate more processed foods are more likely to get diabetes than those who ate the least amount of processed foods.
10- Eat Whole Grain
Whole grains are fibres in nature and help with lowering the diabetic risk naturally. It enhances insulin sensitivity and lowers the blood sugar level.
Research analyzing the association between whole grain and diabetes concluded that there is a 14 % reduction in risk of diabetes with whole-grain consumption. And those who don’t eat whole grains, their risk for getting diabetes has increased by 30 %
11- Drink Coffee or Tea
Coffee and tea are known to have beneficial effects in preventing diabetes naturally. It means you can enjoy these drinks to avoid the diabetic risk and calming yourself anytime.
Polyphenol, an antioxidant compound found in coffee and tea, is known for protection against diabetes and other benefits. Similarly, an ingredient in green tea called Epigallocatechin gallate enhances insulin sensitivity and decreases blood sugar release.
12- Eat Healthy Fats
If you are fond of eating, then stick to healthy foods and save yourself from the drastic effects of diabetes. Fatty foods should be present in the diet, but in moderation due to high calories.
Unsaturated fats also called “Healthy fats,” are essential for losing weight and must be present to prevent diabetes. Always prefer unsaturated fats over saturated or trans fat as they can increase the blood cholesterol level.
Different sources of polyunsaturated fats or healthy fats include:
- Flaxseeds and flaxseed oils
- Chia seeds
- Canola oil
- Eggs
- Peanut butter
- Sunflower seeds etc.
13- More Fiber Intake
Fibreiber is an integral part of the diet for regulating blood sugar levels. Unlike other carbohydrates, fiber can’t break down into sugar and mostly goes undigested. It helps the body regulate the already present sugar and maintains the blood sugar up to an adequate level.
Foods that prevent diabetes naturally are usually rich in fibers. Experts recommend having at least 20 to 30 grams of fiber per day to avoid health problems.
14- Eat Healthy Plant Food
Plant foods are natural and healthy, with plenty of health benefits. The reason is plants have essential vitamins, minerals, carbohydrates, and dietary fibers.
Healthy plant food rich in fiber can prevent diabetes naturally and supply quality natural ingredients to the body. Some of the healthy plant foods include:
- Non-starchy or leafy green vegetables
- Fruits like tomatoes etc
- Legumes like chickpeas etc
- Whole grains
Besides preventing other fatal conditions, plant foods are essential for preventing diabetes naturally.
15- Reduce Sugar Intake
Anything in the body is a risk for health if it’s in excess. The same is the case with sugar; consuming too much sugar either in foods or drinks can upraise the chances of getting diabetes.
Sugar is broken down by the body rapidly and enters the bloodstream, immediately raising the blood sugar level. It results in more secretion of insulin from the pancreas to cope with the excess sugar. And if you are consuming sugar continuously, then the condition may progress towards type 2 diabetes.
Studies show a strong association between the frequent consumption of sugar and diabetic risks, which is alarming for sugar lovers.
16- Low Carb Diet
A low-carb diet or keto diet can help a lot in preventing diabetes naturally. It is the best-known diet for weight loss and to prevent diabetes.
It is known to lower the blood sugar level and increase insulin sensitivity in those at risk of type 2 diabetes. If you reduce your carb intake, there will be less blood sugar, and less insulin is required to maintain the sugar at healthy levels.
A recent study suggests that a low-carb diet can prevent type 2 diabetes in suspected people, even if they don’t lose weight.
17- Consume Some Vital Natural Herbs
a. Curcumin
Curcumin is the primary ingredient found in turmeric, with vast health benefits in addition to diabetes. It is considered one of the most potent anti-inflammatory natural ingredients and is used for a long time.
How does curcumin help in diabetes? It lowers diabetic progression by decreasing insulin resistance. Research shows that none of the people who get diabetes are treated with curcumin, while about 16.4% of the controlled group gets diabetes.
This result predicts that curcumin is a vital ingredient to prevent diabetes naturally.
b. Berberine
Berberine is extracted from several natural herbs and is beneficial in treating different conditions. It has a remarkable role in lowering the blood sugar level and reducing the risk of diabetes naturally.
How does berberine work? It generally increases insulin sensitivity and lowers the release of sugar from the liver. However, never start its supplementation without consulting the doctor.
When to see a doctor
Diabetes could be fatal if not diagnosed timely, so you must be extremely careful. American diabetes association recommends regular testing for the diagnosis of diabetes and doctor visits for all adults above 45 years.
You should visit your doctor regularly and get your genetic testing done. The doctor will check your diabetes score and recommend treatment and prevention protocols.
FAQs: How to Prevent Diabetes Naturally
1- What should I eat to prevent diabetes?
Here are some foods which prevent diabetes naturally:
- Eggs
- Avocados
- Beans
- Chia seeds
- Fatty fish
- Nuts
- Leafy green vegetables etc.
2- How can I get rid of diabetes permanently?
Type 1 diabetes is curable, but it’s not yet possible to cure or prevent type 2 diabetes. However, you can reverse diabetes by proper management like diet changes, weight loss, and keep your blood sugar within normal range.
3- What is the leading cause of diabetes?
There are different causes of diabetes, particularly when the pancreas is affected and insulin-producing beta cells get damaged. So they can’t produce enough insulin, leading to high blood sugar in the body.
4- What vitamins help prevent diabetes?
Vitamin D is the best-known supplement to prevent diabetes, and it must be present in the diet to prevent diabetes. Vitamin D deficiency is one of the leading causes of type 2 diabetes.
5- What drink lowers blood sugar?
The fenugreek water and methi dana water improve sugar usage within the body and lowers blood sugar levels.
6- Is fasting good for diabetes?
According to the American Diabetic Association, fasting is not an efficient way for diabetes management. Instead, lifestyle changes, diet, more physical work, medication, and nutrition therapies are the best ways to lower diabetes.
Wrapping Up
Diabetes is life-threatening, but you can prevent it naturally with little management. You must implement specific adaptations in your lifestyle to avoid the onset of this illness and defeat the consequences later on. Regularly visit your doctor and get your genetic testing done; it would help you understand the exact cause of your diabetes.
