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How to Prevent Diabetes ?

Here is How to Prevent Diabetes Type 2 ? Cut Sugar and Refined Carbs From Your Diet. Work Out Regularly. Drink Water as Your Primary Beverage. Lose Weight If You're Overweight or Obese. Quit Smoking. Follow a Very-Low-Carb Diet. Watch Portion Sizes. Avoid Sedentary Behaviors.


Increase Your Fiber 


Seek to include both soluble and insoluble fiber in your daily diet. Berries, nuts, vegetables and chia seeds are a great way to slip in the fiber daily. Aim to include 40 to 50 grams of fiber in your daily regimen for every 1,000 calories you eat. You may want to start tracking the foods you eat each day until you are a good judge of how much fiber and carbohydrates you are eating. 


Here are Tips How to Prevent Diabetes ?

Exercise regularly 

Exercise regularly
Good-bye, diet soda, and every other sweet-tasting drink that mysteriously contains zero calories. 


Choose the right fats 

It takes several oranges to make one 6-ounce glass of OJ, but when you drink juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up. It is why even 100 percent juice is just empty calories and another blood sugar spike. 


Follow a Plant-based, Low-Calorie Diet

It is almost impossible to find a weight loss expert who recommends alcohol for weight loss. While some cocktails have fewer calories than others, alcohol just does not support weight loss. It contains empty calories that do not fill you up or provide any nutrients, softens your resolve so you are more likely to overeat, and impairs your judgement, regardless of your weight loss goals. 


Be Active 

Yes, everyone needs fiber — it keeps your digestive system churning and keeps you feeling full, even when you are cutting back on calories. What you do not need: Nearly one days worth of fiber (about 25 grams) in one snack bar, with a diet that is otherwise devoid of it. Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset. 


Sleep Well

People tend to eat upward of 30 percent more when they know they are eating a food that is low in fat. The problem (besides overeating, which can quickly thwart your weight loss goals) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you. 


Control your Blood Pressure:

Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.


Tips to Cut down on Sugar

Tips to Cut down on Sugar


* Start with half of the dessert you normally eat, and replace the other half with fruit. 


* Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar. 


* Reduce the amount of sugar in recipes by 1/4 to 1/3. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar. 


* Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home. 


* Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee. 


* Don't replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we're making a healthier choice. Low-fat doesn't mean healthy when the fat has been replaced by added sugar. 


* Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You'll likely add far less sugar than the manufacturer. 


* Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks. 


* Drink Water and Stay Hydrated. Drinking enough water may help you keep your blood sugar levels within healthy limits. It helps your kidneys flush out the excess blood sugar through urine. 


* Spices like cinnamon, nutmeg, and turmeric can give food a new and different flavor that can replace the sweetness you're used to. Add cinnamon to coffee in place of sugar. 


* Buy sugar-free or low-calorie beverages. Water is always the best choice. 


* Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup Or juice.




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