Type 2 Diabetes is associated with lifestyle and not necessarily inherited, however some people are born with a higher propensity to develop it.
Here are five quick tips to keep diabetes away:
1. Regular exercise – even as little as 3.5 hours per week is able to cut the risk of diabetes by 13% a joint US-Danish study found. Your best bet is to do approximately 2.5 hours of aerobic exercise and 1 hour of weight or resistance training, such as yoga.
2. Lose those sugary foods and refined carbs – this might be an obvious one, but we rarely realise just how much sugar is actually in our foods. Label scanning is always a good idea. If you can avoid the ones you know aren’t good; try and remove white bread, white rice, white pasta and limit the starchy complex carbs then you’re off to a good start. Aim to eat slow release carbs, if you can. Consult a nutritionist to understand the amount per meal that works for you.
3. Choose healthy fats and proteins – Avocado fats, and the fats from nuts and seeds are your friends. Eat healthy proteins like fish, chicken, turkey, eggs and legumes. Try cooking with oils that have a high cooking point like coconut oil or ghee. Choose beans over potatoes for a filling alternative. Eat olive oil cold, with lemon juice and a sprinkling of salt on your vegetables or salads instead of butter or salad dressings.
4. Dark leafy greens and plants foods – Aim to eat dark leafy greens, whole grains and vegetables to keep your blood sugar in check. Get creative with your recipes.
5. Keep a check on your weight – you don’t need to be militant about it, but if you know you are at risk, keep a check on your weight. Believe it or not diabetes type 2 is striking adults at a younger age than normal, globally. The great news is watching your weight, taking care to eat a balanced diet and making sure you are active will keep a smile on your face and keep you out of the doctors surgery!