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9 Smart Ways to Prevent Type 2 Diabetes

Updated on February 16, 2018

How to Prevent Type 2 Diabetes

Exercising often will help you to prevent type 2 diabetes
Exercising often will help you to prevent type 2 diabetes | Source


Kofi Manu has family members who have type 2 diabetes and he is scared that he may also develop the disease.

“My stepdad died of diabetes a few years ago and my elder sister is blind today as a result of type 2 diabetes. I don’t want to end up like those two family members. What are some of the things I can do to prevent type 2 diabetes?” he asks.

Let us look at a few things you can do to avoid getting this disease.

Get Up And Walk About After Sitting For Sometime

A study carried out at the Leicester Diabetes Center by scientists from the University of Leicester, and published in the journal Diabetes Care, suggests that getting up to walk around after sitting for some time can help one to reduce blood sugar levels and insulin levels.

Therefore, make it a habit to get up from your desk and walk about for about 5 minutes after sitting for four hours non-stop at the office.

And during weekends, after sitting in the couch for hours watching TV, watching movies, or playing computer games, or after sitting for hours reading, break and walk around your sitting room or bedroom for 10 minutes after which you can continue enjoying your hobby.

Eat Healthy Fats, Fish Oils, and Vegetable Oils

A study carried out at the Tufts University’s Friedman School of Nutrition Science and Policy suggests that eating fish oils and vegetable oils can help to reduce one’s risk of developing type 2 diabetes.

So, fry your fish, eggs, and meats with peanut oil, sunflower oil, safflower oil, or olive oil instead of using butter or lard to fry them. Additionally, choose to cook your gravy or stew with sardine oil or cod liver oil.

Eat A High Fiber- Diet

A study conducted at the Imperial College in England suggests that people who eat more than 26 grams of fiber every day reduce their risk of getting type 2 diabetes more than people who eat about 19 grams or less of fiber each day.

Foods rich in fiber include: peas, lentils, black beans, avocados, coconut, figs, spinach, lettuce, garden eggs, carrots, cucumbers, tomatoes, figs, berries, turnips, beans, acorn squash, maize, wheat, brown rice, chia seeds, Brazilnuts, sunflower seeds, and sesame seeds.

So, for example, you may decide to take a breakfast of corn dough porridge with slices of wheat bread and avocados or wheat porridge with slices of wheat bread and boiled cabbage, in addition to eating a handful of sesame seeds.

For your lunch, you may choose to eat brown rice with beans stew or garden eggs stew prepared with about ten large fresh tomatoes. After the meal, eat coconut as your dessert.

And for your supper, you may choose to eat boiled wheat or boiled turnips with lettuce stew, and then chew sunflower seeds after your dinner.

Eat A Handful Of Nuts Every Day

Eating a handful of peanuts, Brazilnuts, Tigernuts, almond nuts, pistachio nuts, hazelnuts, walnuts and other kinds of nuts can help you to prevent getting diabetes, that is according to a study published in the journal BMC Medicine.

Therefore, do your best to consume a handful of these nuts as part of your desert after you have your main meal. After eating your cereal breakfast, chew a handful of raw almond nuts. Or, pair roasted peanuts with bananas as your snack in the afternoon. And in the evening, chew a handful of Tigernuts one hour before you go to bed.

Eat Whole Grains, Fruits And Vegetables

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDKK), eating whole grains, fruits , vegetables and cutting down on foods which contain a lot of fat, such as whole milk, cheese, and fried foods, can help to prevent type 2 diabetes.

So, eat wheat, brown, unpolished rice, sorghum, millet, and corn meals often. Eat them with cabbage, lettuce, kontomire, spinach, carrot, tomato, or eggplant stews often. And when you finish eating the meal, take a dessert of a raw fruit instead of drinking a fruit juice.

Eat Pumpkin Seeds Often

A quarter of a cup of pumpkin seeds contains 14 grams of healthy fats and 3 grams of fiber. Additionally, a quarter of a cup of pumpkin seeds contains just 3 grams of carbohydrates. In other words, pumpkin seeds is a low carbohydrate food and so eating it will not cause your blood sugar level to rise significantly.

Additionally, pumpkins seeds contain certain chemicals called phytochemicals which help in maintaining a constant blood sugar level in the body.

Eat 4 Eggs A Week

A study carried out in the University of Eastern Finland and published in the American Journal of Clinical Nutrition suggests that eating 4 eggs a week can reduce one’s risk of developing type 2 diabetes by a third. This is because eggs contain nutrients that help with glucose metabolism, thereby preventing blood sugar spikes.

So, you may eat two eggs with bread and coffee on Sunday morning before you go to church, then one boiled egg with your breakfast on Wednesday morning, and one fried egg with your breakfast on Friday morning.

Eat Full-Fat Dairy Products

A study carried out by researchers at the Lund University in Sweden suggests that people who eat high fat dairy products have a 23 % lower risk of developing type 2 diabetes than people who do not consume high fat dairy products.

Exercise Regularly

According to the Harvard Medical School, exercising regularly can help one to prevent type 2 diabetes. This is because regular exercise reduces the body’s resistance to insulin thereby allowing the body cells to absorb excess sugar from the blood after you eat.

Here are a few exercises you can do regularly to help you prevent type 2 diabetes:

  • Play tennis or soccer with your friends on Saturday mornings.
  • Swim with your work colleagues during weekends.
  • Walk briskly for 45 minutes every morning before you go to work.
  • Sprint over a distance of 200 meters every weekend.
  • Walk briskly up and down your stairs for 30 minutes every morning.
  • Jump a rope for one hour every day.


If you want to prevent type 2 diabetes, eat healthy fats and oils, consume a handful of nuts every day, eat a diet rich in fiber often, eat four eggs a week, and do your best to exercise as often as you can.

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© 2018 Isaac Nunoofio


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