How Much Protein Should A 58 Year-Old Woman Eat How to Avoid Type 2 Diabetes

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How to Avoid Type 2 Diabetes

How to avoid diabetes, are there any foods you can eat to ward off diabetes, what should be done to prevent diabetes if it runs in your family, how to prevent diabetes in children? All these questions and many more will be answered in the following article.

Diabetes milletus or diabetes for short is a disease that affects millions of people around the world. In America, 29.1 million people have diabetes, 8.1 million of whom don’t even know they have it. Each year in the United States, it causes up to 70,000 deaths, contributes to thousands more, and is a leading cause of blindness, kidney failure, and heart disease.

In 2007 in the United States, more than $116 billion was spent on treating diabetes and another $58 billion was lost due to reduced productivity. By 2012, those figures had risen to $176 billion for direct medical costs and $69 billion for indirect costs such as disability, lost work and premature death. Fast forward to 2015 and there’s no denying that the situation must clearly be worse.

In the UK, around 3.8 million people have diabetes, with the situation no better in countries like China (92 million Chinese adults), India (62 million adults). Globally, at current growth rates, it is estimated that the number of people diagnosed with diabetes will increase from 285 million in 2010 to 439 million by 2030. So really, you could say that diabetes is a disease with epidemic proportions.

But what exactly is diabetes? To answer this question, it is important to first know how the body works.

The body needs energy to function properly. A rich source of carbohydrates that the body converts to glucose – a simple form of sugar it can easily use. Usually, when glucose is absorbed into the bloodstream in this manner, the hormone insulin is also released and functions to allow glucose to move into cells for energy production.

Unfortunately, in some circumstances the body is unable to produce enough of this insulin or, where it produces enough, to use it properly. This is called diabetes. There are two types. Type 1 – caused by the autoimmune response of the immune system attacking the pancreas and destroying the organ’s insulin-producing cells. It accounts for about 5-10% of diagnosed diabetes cases.

Type 2, in which although the pancreas still makes insulin, the body has lost its sensitivity and no longer responds to it properly (accounts for about 90% of diagnosed diabetes cases). The result of both types is that glucose cannot enter cells normally. As such, the blood sugar level rises and if left untreated leads to medical complications. As a result, it is imperative, as with most illnesses, that one looks to prevention rather than cure.

Prevention.

When it comes to type 1 diabetes, the prevailing wisdom is that it is impossible to prevent it. In fact, right now, we can’t even predict who will get it or not. Evidence suggests, however, that there may be a genetic predisposition to this. A genetic predisposition to the disease is usually not enough to trigger it. What triggers it in most cases is an external factor – a virus for example, as in the case of a child.

That said, research shows that breastfeeding, avoiding the early introduction of solid foods, and other factors may play a role in reducing the risk of developing the disease.

This is for type 1. For type 2 however, the prognosis for prevention is rosier. Since Type 2 is predisposed to the body losing its insulin sensitivity, there are several steps one can take to prevent this from happening or where it is happening, even to reverse it. . These follow;

First, eat a healthy, balanced diet.

A healthy and balanced diet would include the 5 major food groups eaten in the proper portions or servings.

To help guide citizens on what constitutes this, the UK government has devised the Eat Well plate, which is the national food guide designed to help UK citizens eat a healthy and balanced diet. It is based on the five basic food groups and the guide stipulates the percentage of a person’s plate that should consist of each food group.

Thus Fruits and vegetables-33%, Bread, rice, potatoes, pasta and other starchy foods-33%, Milk and other dairy products-15%, Meat, fish, eggs, beans and other non-dairy protein sources-12% and foods and beverages high in fat or sugar – 7%. It should be noted that the second group should consist of whole grains, that is, whole wheat bread, brown rice, etc. not refined grains like white bread and white rice.

In America, this is the MyPlate nutritional guide provided by the United States Department of Agriculture (USDA).

The guide has been revised by the American Diabetic Association so that non-starchy vegetables like spinach and cabbage make up about 50% of the plate, grains and starches like whole-grain bread and rice 25 %, and proteins like chicken. and fish makes up the remaining 25%.

Eat more foods with fiber and whole grains

What’s common to both Eat Well Plate in the UK and the MyPlate nutrition guide in the US is a focus on fiber and whole grains. Fiber-rich foods include vegetables, fruits, whole grains, nuts, and seeds. On the other hand, examples of cereals are whole wheat bread, whole wheat pasta, and brown rice.

Both of these whole grains and fiber reduce your risk of developing diabetes by improving your blood sugar control. In fact, research shows that substituting whole grains for even some refined carbohydrate products, such as white bread or rice, could reduce the risk of diabetes by up to 36%.

In the Nurses’ Health Studies 1 and II, an 18-year study of the health and eating habits of 160,000 women, it was found that women who ate an average of two to three servings of whole grains a day were 30% less likely to have developed type 2 diabetics than those who rarely ate whole grains. The bran and fiber in whole grains have been found to slow down digestive processes by making it harder for digestive enzymes to break down starches into glucose, which leads to a slow rise in blood sugar (low glycemic index) and less blood pressure. on the pancreas. .

In addition to its diabetes-fighting qualities, fiber reduces the risk of heart disease and also promotes weight loss by making you feel fuller.

Avoid highly refined grain products like white bread

Unlike whole grain foods, white rice, white bread, mashed potatoes, donuts, etc. cause a sustained increase in blood sugar and insulin levels. This is what is meant when they are said to have a high glycemic load. This resulting load leads to increased insulin production and, conversely, increases the risk of developing diabetes.

Skip sugary drinks like sodas

It was also advised to skip sugary drinks like sodas etc. and opting for alternative water, coffee or tea is also a good diabetes prevention measure. Sugary drinks not only lead to weight gain, but evidence also suggests an increase in chronic inflammation, high triglyceride levels and insulin resistance while lowering “good” cholesterol (HDL), factors risk of diabetes. In fact, a review of eight studies found that for every additional 12 ounce serving of a sugary drink people drank each day, their risk of type 2 diabetes increased by 25%.

Reduce or eliminate red meat

In addition to the above, reducing or eliminating red and processed meat from the diet has been shown to reduce the risk factor for diabetes. Red meat should be replaced with healthier protein sources like fish and poultry. In fact, information analyzed from eight long-term studies shows that eating just one daily 3-ounce serving of red meat leads to a 20% increased risk of diabetes. For processed meat, it is even worse, namely an increase of 51%.

Stop smoking

It has also been found that smokers are almost 50% more likely to get diabetes than non-smokers. As such, an effort to reduce the risk of diabetes should make quitting smoking a top priority.

Moderate alcohol consumption

Surprisingly too, moderate alcohol consumption (up to one drink per day for women and two drinks per day for men) has been found to be beneficial in reducing the risk of developing type 2 diabetes. C is because alcohol increases the efficiency of insulin in getting glucose inside the cells. On the other hand, if you don’t drink, note that there is no need to start as these same benefits can be achieved through other means – exercise and diet for example.

Losing weight

In type 2 cases, being overweight has been identified as a risk factor for developing diabetes. Being obese increases your chances of developing diabetes by 20-40%. As such, studies show that losing weight by as little as 7% when done with exercise can reduce the risk of developing diabetes by almost 60%.

Be more physically active

Exercise, whether as part of a regular fitness program or by incorporating physical activity into your daily routine, is another surefire way to lower your risk factor for developing type 2 diabetes. , exercise will not only help you lower your blood sugar, but on top of that, it will also help you lose weight and increase your body’s sensitivity to insulin. An exercise program that includes both aerobics and strength training (use of weights) works best.

In addition to the above, many nutritionists and health experts advocate skipping fad diets. Instead, they simply recommend making healthier choices. The reason for this is that while they may help you lose weight, their diabetes-preventing effects are not only unproven, but additionally, by limiting a particular food group, they can make you lack essential nutrients.

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