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How to avoid diabetes

Updated on September 20, 2012

Avoiding and preventing diabetes can be more appropriate than having treatment after diabetes

Diabetes can be genetic, but it can also be caused by poor diet and inactivity. There is no way to be absolutely sure of preventing it, but if you eat healthily and maintain your weight in the normal range you will be off to a good start. It's not just about avoiding sugar; in fact natural sugars in fresh fruits can be very healthy. The sugars to avoid are refined sugars found in candy/sweets and as food additives. But you also need to avoid eating too much fatty food, especially saturated fats. And you shouldn't eat too much salt either. Diet drinks with aspartame or saccharin are not particularly good for people at risk of diabetes. Water is better for diabetics. And the other absolutely key thing is to get sufficient exercise. Half an hour of walking a day is a good amount to aim for.

Fat people are more prone to diabetes
Fat people are more prone to diabetes
Avoid taking insulin injections
Avoid taking insulin injections
Be happy, keep smiling, avoid diabetes
Be happy, keep smiling, avoid diabetes

India headed for a diabetes epidemic

Even with a lesser degree of obesity, Asians are at greater risk of developing diabetes at a younger age. They are likely to suffer longer from complications and die sooner than people in other regions. More worrisome is childhood obesity. Factors such as readily available fast food and sedentary lifestyles have substantially contributed to children becoming overweight. The reports point out that India and China have the largest number of people with diabetes, and are likely to top the list of countries with diabetic people by 2025. Environmental factors such as urbanization and genetic influences probably have an important role in determining vulnerability to the disease. Asians have high proportion of fat and prominent abdominal obesity compared with those of European origin people. Obesity has increased concurrently with nutritional transitions in most Asian countries. The report indicates that the number of over weight and obese individuals have also increased in Asia. In India, two populations of different socioeconomic status showed wide divergence in the prevalence of diabetes, 8.2% in the urban group & 2.4% in rural group.

In Asia, There is a high prevalence of the disease in people between 30 & 39. Reports indicate that this will be more for overweight and underweight people.

So, we need to fight for our upcoming generation's Good Health. The only way is to Avoid Eating bad fat contents and eat Nutritious Food.

Healthline.com recently launched a free interactive Long Term Effects of Type 2 Diabetes tool.

Simple habits to avoid diabetes and weight gain

As children, we were never allowed to think about calories, food, fads, fats, carbs, etc. Why? Because as we grow, the body metabolism slows down and activity decreases, resultant obesity also adds to stress, disciplined behavior is extinct. If we imbibe and practice a few good habits of childhood again it helps to keep pounds at the bay.

1. Sit with the family for food and have congenial relations with people you are having food with pleasant emotions make you feel full faster.

2. Chew the morsel until it melts completely. Digestion of carbohydrates begins in the mouth with salivary amylase. If simpler carbs are not broken down, they cause a load on the pancreas in turn giving rise to more insulin, one of the reasons to develop diabetes.

3. Have adequate meals when hungry and not due to convention.

4. Eating in between meals is to be avoided.

5. Use other cereals than wheat at night.

6. Avoid eating late night after 8 or 9 pm.

7. Or eat when you know that you are not going to sleep in another two hours.

8. On a daily basis, take 1 tsp of psyllium husk, it helps to reduce fat absorption from the gut.

At last, I would say at least walk 1 hour in a day.

Eat Veggies to avoid diabetes
Eat Veggies to avoid diabetes
Diabetes fat metabolism instruction sheet
Diabetes fat metabolism instruction sheet

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    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      6 years ago from New Delhi, India

      Okay I have done that Tracy

    • profile image

      vina 

      6 years ago

      nice tips for avoid Diabetis, i must follow them

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      It's my pleasure Kim.

    • kimh039 profile image

      Kim Harris 

      7 years ago

      thanks for the good info, soni2006.... and for the reminders about weight and exercise.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      7 years ago from New Delhi, India

      Thanks Trsmd.

    • Trsmd profile image

      Trsmd 

      7 years ago from India

      Nice and simple tips to avoid diabetes..

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      It's my pleasure Kotoh. Prevention is better than cure.

    • kotoh profile image

      kotoh 

      8 years ago from Chicago

      Agreed. preventing is better than curing. Thanks for the great diabetes info. Keep it up!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      Thanks for sharing your personal experience about diabetes and your understanding about the importance of controlling diabetes.

    • profile image

      Topscot 

      9 years ago

      Great site as a type 1 diabetic myself I understand how important it is to keep it under control.

      Good work keep it up!!!!!

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      9 years ago from New Delhi, India

      That's a really good thing to do Sara.

    • Sara Zed profile image

      Sara Zed 

      9 years ago from Gilbert, Arizona

      That picture of fat chicks in bathing suits was just scary. I know I don't want to end up with Diabetes!

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