Being a diabetic is not the “end-of-the-road”, as some may perceive, especially in the case of type-2 diabetes. For most of the population today, diabetes is an inevitable evil, thanks to the sedentary lifestyle and unhealthy food habits.
It’s all a part of the metropolitan lifestyle, and comes with its share of diabetes, cardiovascular diseases and much more. While some escape diabetes through preventative measures, others may not be as lucky as they are genetically predisposed to diabetes. Diabetesis difficult and sometimes impossible to cure, and patients are left with no option but to subject themselves to painful insulin injection for the rest of their lives. As awful as it may sound, type-2 diabetes results from irreversible damage to the cells that produce insulin, leaving no hope of recovery.
So does that mean diabetes is hopeless ailment? No, not at all. For all those diabetics out there, here’s some… no… a lot of good news. Firstly, remember that the scientific community is toiling everyday for your cause, and as long as research is alive, no disease can be hopeless and impossible to cure. I, therefore, bring you five tips from peer reviewed research journals, which are proven by the scientific community to help prevent, control and even reverse the progression of diabetes.
How To Prevent Diabetes Naturally
1. Eat Nuts Daily
Replace carbohydrates with nuts in your diet. Consume 2 ounces (56 grams) of nuts daily. The nuts could include a mixture of pistachios, pecans, raw almonds, macadamias, hazelnuts, peanuts, cashews and walnuts.
These can be consumed salted, roasted or raw. These give the double benefit of controlling diabetes, even the type-2 one, apart from preventing weight gain!
2. Befriend The Strawberry
Yes, strawberries have multiple health benefits. Strawberries contain flavonoids that prevent complications in type-1 and type-2 diabetes.
Recent research has also revealed the risk of nervous system disorders due to diabetes is also reduced because of strawberry consumption. Here goes, two bonus advantages of strawberries, and they don’t even taste bad!
3. Maintain A Low-Calorie Diet
Intake of a low calorie diet, and eating only when the sensation of hunger is felt, are proven to be effective in the management as well as the reversal of type-2 diabetes. These strategies are good for all diabetic patients.
Diet restriction to around 600 Kcal per day works wonders for diabetes management. Consult your dietician or use online calorie calculators to measure the calories of the food you consume daily. Restrict it to 600 Kcal per day and see the difference.
4. Diabetes Super Foods
The American Diabetes Association recommends beans, dark green leafy vegetables, Citrus fruit, sweet potatoes, berries, tomatoes, fish, whole grains, fat free milk and yoghurt as the super foods for diabetic patients.
These foods are low in glycemic index (sugars), yet rich in all the essential nutrients your body will ever need.
5. The Right Kind Of Exercise
Exercise enables the body in responding appropriately to insulin, the hormone that controls blood sugar.
The recommended pattern of exercise for diabetes control is to exercise for at least 30-40 minutes, three times a week. Exercising at the same time everyday is necessary to modulate blood glucose.
Follow these tips and bid adieu to diabetes complications and insulin shots!