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Steps To Prevent Type II Diabetes

By: Sripriya Satish

Type II diabetes epidemic is on the rise in today's fast paced world where the lifestyle habits adopted by many are not up to the mark. Most of us are aware that diabetes is a slow killer which once one starts suffering from is irreversible.

It causes serious health problems like various heart diseases, stroke and eye and foot problems. But the good news is that diabetes can be prevented by making a few healthy changes to our lifestyle.

steps to prevent type 2 diabetes
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Below are listed some of the steps which can be taken to lower the chances of getting type II diabetes according to various studies which are highly reliable.

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Step 1# Losing Those Few Pounds:

It is always desirable to maintain a healthy body weight to completely eliminate the risk of type II diabetes. People who are obese can easily develop this disease but there is nothing to worry as slowly shedding those extra pounds over many years can easily give you an upper hand in warding off this slow but steady body wrecker.

Thus the bottom line is that the more you work towards healthy weight goals, the less is the chance to develop this ailment. One of the ways to achieve a healthy BMI is to get sufficient exercise. At least 30 minutes of regular exercise for five days a week can easily safeguard you from type II diabetes.

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Step 2# Controlling The Urge To Have Sugary Foods:

Let us first try to understand the three types of sugar, i.e., carbohydrates which we normally consume to get a better understanding as to which type of carbohydrates are normally good for us.

The first being the ‘simple sugars' which are mostly found in food items such as honey, maple syrup and
various sugary edibles found in the grocery store.

These sugars get rapidly absorbed by the intestine and get transported to the blood stream thus stimulating the production of a large amount of insulin from the pancreas to maintain optimal blood sugar levels.

The second form being the starch is a combination of various sugar molecules most abundantly found in potatoes, cereals and certain vegetables.

The degree of sugar absorption by the body with respect to the starch is relatively slow when compared to that of ‘simple sugars' which in turn results in the moderate production of insulin by the pancreas.

The third form of carbohydrates being the dietary plant fibres is found only in plant products such as vegetables, fruits and whole grains. These complex sugars take a very long time to be broken down and get absorbed into the blood stream thus resulting in the lower production of insulin.

Thus lowering the insulin production has a direct impact on the reduction of the work load of the pancreas to eliminate the risk of diabetes.

To cut a long story short, the bottom line is consumption of carbohydrates which are in the form of dietary fibres goes a long way in altering our lifestyle to a healthy one thus warding off diabetes.

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Let us first try to understand the three types of sugar, i.e., carbohydrates which we normally consume to get a better understanding as to which type of carbohydrates are normally good for us. The first being the ‘simple sugars’ which are mostly found in food items such as honey, maple syrup and various sugary edibles found in the grocery store. These sugars get rapidly absorbed by the intestine and get transported to the blood stream thus stimulating the production of a large amount of insulin from the pancreas to maintain optimal blood sugar levels. The second form being the starch is a combination of various sugar molecules most abundantly found in potatoes, cereals and certain vegetables. The degree of sugar absorption by the body with respect to the starch is relatively slow when compared to that of ‘simple sugars’ which in turn results in the moderate production of insulin by the pancreas. The third form of carbohydrates being the dietary plant fibres is found only in plant products such as vegetables, fruits and whole grains. These complex sugars take a very long time to be broken down and get absorbed into the blood stream thus resulting in the lower production of insulin. Thus lowering the insulin production has a direct impact on the reduction of the work load of the pancreas to eliminate the risk of diabetes. To cut a long story short, the bottom line is consumption of carbohydrates which are in the form of dietary fibres goes a long way in altering our lifestyle to a healthy one thus warding off diabetes.

Replacing the saturated fats with omega-3 fats can effectively prevent this disease. Omega-3 fats have the advantage of lowering the risk of insulin resistance in our body which causes diabetes. It helps in not to overload the pancreas with insulin production.

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Step 4# Choosing Spices Wisely:

Certain spices such as turmeric, black pepper and cinnamon can effectively reduce the blood glucose levels. These spices are considered as an age old medicine in India and flavouring our food with them are sure to prevent this disease.

Read more about: diabetes, health, sugar, weight
Story first published: Tuesday, August 1, 2017, 18:00 [IST]
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