Diabetes has been a prevalent lifestyle disease and it is a common name among many people across the globe. Some regular habits act as a trigger for this sleeping killer and it is good to review daily habits to curb this. Some of the habits are;
Sipping Sugary Drinks
Drinking our calories is a big reason many are overweight — that’s the conclusion Harvard researchers reached after reviewing 30 studies on sweet drink consumption. Think of fruit “ades” (lemonade and the like), sweet tea, and regular soda as liquid “empty calories” because they’re all sugar with no nutritional value and no sense of satiety. When you’re thirsty, drink water, advises Shannon Knapp, RD, CDE, a certified diabetes educator at the Cleveland Clinic Diabetes Center. Low-fat milk is another good choice. When you have a craving for fruit juice, make sure it’s 100 percent juice and stop at one-half cup.
Sure, you’re in a rush to get going in the morning. But we’ve all heard that breakfast is the most important meal of the day, and when it comes to diabetes prevention, that’s especially true. Forgoing your morning meal not only tends to backfire, making you ravenous by late morning, but can also create the perfect storm for type 2 diabetes. Starving yourself until lunch sets off a chain reaction that disrupts insulin levels and blood sugar control. And you’ll likely eat more later, according to a study by researchers from the University of Minnesota School of Public Health. Take time to eat a simple, balanced meal for both blood sugar control and weight loss — eggs, nut butters, fresh fruit, yogurt, whole-wheat pita pockets, or whole-grain bread are good breakfast.
Skimping on Produce
If you’re eating to beat diabetes, the produce market is where you want to be. Lots of vegetables in your diet help with blood sugar control and weight loss, especially the non-starchy ones like spinach, squash, tomatoes, and broccoli. If you have diabetes or want to avoid it, focus on filling one-half of your plate with veggies. You’ll get the fiber you need to feel full, and your blood glucose will stay balanced,” says Margaret Shields, MEd, RD, CDE, a diabetes educator with the Washington University Diabetes Center at Barnes-Jewish Hospital in St. Louis.
Skip the burgers and hold the fries! If you’ve always turned up your nose at fish, it’s time to give this great-tasting, lean source of protein a second look. Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which cut risk for heart disease and high blood pressure, keep arteries healthy, and are good for preventing diabetes, too, according to the American Heart Association. Try to get two servings every week. Other good protein choices for your diet include chicken or turkey without the skin, tofu, eggs (especially the cholesterol-free whites), and no-fat Greek yogurt.
Indulging in Starchy Carbs
Is your plate a sea of white? Too much pasta, potatoes, and white bread will cause your blood sugar to spike and will pile on the pounds — a bad sequence of events if you want to prevent type 2 diabetes, says Shields. To keep portion sizes under control and speed weight loss, the American Diabetes Association advises that you limit the starchy carbs in your diet to one-quarter of your plate. Switch from white bread to whole-grain bread for better blood sugar balance, diabetes control, and weight loss.
Are you eating your emotions? Feeling sad, hopeless, or even worthless can lead to overeating and weight gain, according to a Dutch study that evaluated weight loss (and lack of it) among 1,500 people. Another study from Jordan found that people who are depressed are also less likely to take the right steps to manage their blood sugar and diabetes. Talk to your doctor if you suspect depression so you can get the help you need, says Klingler. “When you’re not depressed, you take better care of yourself,” she says. You’re also more likely to keep blood sugar balanced, stick to your weight-loss efforts, and prevent diabetes.