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Control Carbohydrate Intake
Carbohydrates are the body’s main source of energy, but consuming too much can cause a sudden spike in blood sugar levels. To prevent diabetes, control the amount of carbohydrates in your meals by choosing complex carbohydrates such as whole grains, sweet potatoes and legumes. Stay away from foods high in refined sugar and refined starches such as white bread and sweets.
Add More Fiber
Fiber not only helps with better digestion but also helps control blood sugar levels. Adding more fiber from vegetables, fruits, whole grains and legumes to your daily diet helps slow down the absorption of sugar and maintain stable blood sugar levels. Choose green leafy vegetables, berries, flaxseeds, and oats to increase your fiber intake.
Limit Refined Sugar and Sugary Drinks
Refined sugar and sugary drinks such as soft drinks and canned fruit juices are the main causes of blood sugar spikes, increasing the risk of diabetes. Replace these drinks with water, unsweetened fresh fruit juice or herbal tea. Limiting refined sugar consumption will help reduce the risk of diabetes and improve overall health.
Choose Healthy Fats
Diets high in saturated fat and trans fat can increase the risk of diabetes and cardiovascular disease. Instead, choose healthy fats from olive oil, avocados, nuts and omega-3 rich fish like salmon and mackerel. Healthy fats not only help maintain weight but also support effective blood sugar control.
Eat and Drink Regularly, On Time
Irregular eating habits, skipping meals or eating too much at one meal can disrupt blood sugar regulation. Maintain the habit of eating on time and dividing meals into 5-6 small meals a day to stabilize blood sugar levels. Eating in moderation helps the body maintain stable energy and better control metabolism.
Portion Control
Eating too much, even if it is healthy food, can increase your risk of diabetes. Learn to control your portions by using a smaller plate, eating slowly, and stopping when you feel full. This helps you control your calorie intake and avoid weight gain, a factor that greatly contributes to your risk of diabetes.
Supplement Protein-Rich Foods
Protein helps maintain a feeling of fullness longer and stabilize blood sugar levels. Add healthy protein sources such as lean meat, fish, eggs, beans and nuts to your daily diet. Protein not only supports metabolism but also helps protect muscles, supports weight loss and prevents diabetes.
Drink Enough Water
Water plays an important role in maintaining metabolic stability and supporting blood sugar control. Drink at least 2-3 liters of water every day to help your body purify toxins and maintain necessary hydration levels. Drinking enough water also helps prevent excessive cravings and reduces the risk of diabetes.
Limit Alcohol and Alcoholic Beverages
Alcohol and other alcoholic beverages can disrupt blood sugar control and increase the risk of diabetes. Limit alcohol consumption or replace it with healthy drinks such as water or herbal tea to protect your health and control blood sugar levels.
Combined With Regular Exercise
A healthy diet combined with regular exercise is the best way to prevent diabetes. Spend at least 30 minutes a day doing physical activities like walking, jogging, swimming or yoga. Exercise helps improve metabolism, control weight and maintain stable blood sugar levels.