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1.Sugar and processed carbs should be avoided in your diet. Consumption of meals high in refined carbs and sugar raises blood sugar and insulin levels, potentially leading to diabetes. White bread, potatoes, and a variety of morning cereals are examples of refined carbs. Instead, cut out on sugar and go for complex carbs like veggies, oats, and whole grains.
2. If you’re a current smoker, you should quit. Tobacco use can lead to insulin resistance, which can result in type 2 diabetes. It has been proven that quitting smoking reduces the chance of developing type 2 diabetes over time.
3. Keep an eye on your servings. Reduced insulin and blood sugar levels, as well as a lower risk of diabetes, can be achieved by avoiding big portion sizes. In persons at risk of diabetes, eating too much food at once has been linked to increased blood sugar and insulin levels.
4. Make a goal of 30. Five days a week, try to be purposefully active by walking, dancing, lifting weights, or swimming for 30 minutes. You have a sedentary lifestyle if you receive little or very little physical activity and spend the most of your day sitting. It’s time to begin moving.
5. Drink plenty of water. Drinking water instead of other beverages may help regulate blood sugar and insulin levels, lowering diabetes risk. Staying mostly hydrated helps you avoid beverages heavy in sugar, preservatives, and other unnecessary substances.
6. Consume fiber. Getting enough fiber is good for your gut health and weight loss. Consuming a high-fiber source at each meal will help minimize blood sugar and insulin increases, thereby lowering your risk of diabetes.