In the UK, an estimated 4.8 million people have diabetes, with type 2 accounting for 90% of occurrences.
Type 2 diabetes develops gradually, with dietary and lifestyle decisions playing a significant role. This is in contrast to type 1 diabetes, which is usually identified in childhood and is caused by the body’s inability to make insulin.
Although the majority of people with type 2 diabetes are diagnosed between the ages of 40 and 63, there are steps you may do to reduce your chance of getting the illness.
As a matter of fact, the Habit Index from Vitality Health Insurance indicates that a person can lower their risk of type 2 diabetes by 41% and 57%, respectively, if they walk 10,000 steps a day, three times a week for three years.
According to Vitality Health & Wellness coach Andrew Isaac, “Diabetes, particularly type 2 diabetes, can often be prevented or delayed through lifestyle changes including diet,” “While genetics and other factors play a role, a healthy diet is a key component, in fact looking at our diet in combination with other lifestyle changes, can significantly reduce the risk of developing diabetes.”
Isaac outlines a few easy steps you can take to stop type 2 diabetes from developing below.
Give Exercise Top Attention
Isaac notes that increasing your physical activity level, even by just 10,000 steps per day, three times a week, will help reduce your risk of type 2 diabetes, as 35% of the UK population is thought to be generally sedentary.
He says that exercise increases the body’s cells’ sensitivity to insulin, the hormone that controls glucose, or blood sugar. This improves the uptake of glucose into our muscles and allows our body to use it more effectively. This has the beneficial impact of lowering blood sugar levels, and it can do so for hours or even days following exercise.
“Exercise helps to burn calories and build muscle, contributing to weight loss and maintenance. Excess weight, especially around the abdomen is a major risk factor for type 2 diabetes. Furthermore, excess fat is associated with insulin resistance, and this increases the risk of diabetes.”
Exercise can also lower chronic inflammation, which has been linked to insulin resistance, and enhance cardiac circulation, both of which can lower the risk of cardiovascular disease.
Cut Back On your Consumption of Carbohydrates
“Carbohydrates are an essential part of a healthy diet, providing us with energy to get through the day. However, reducing our intake can help manage and even prevent diabetes,” according to Isaac.
“This food group has a direct impact on blood sugar as they are broken down into glucose during digestion. Therefore, limiting carbohydrates prevents spikes of blood sugar levels and maintains a more consistent level. Reducing our intake also reduces the amount of insulin the body needs to produce which in turn reduces insulin resistance.”
Boost your Consumption of Fiber
Fiber, as opposed to carbs, can decrease the absorption of glucose, hence lowering post-meal rises in blood sugar levels.
Additionally, fiber tends to be more full, which can lower our overall calorie consumption and aid in weight management, according to Isaac.
“The advice for adults is to aim for 30g of fibre a day, made up of whole grains, pulses, fruits, nuts, seeds, and vegetables. But if you don’t currently eat much fibre it’s advisable to build this up slowly to allow your body to adjust.”
Eliminate Processed Foods
“Processed food can negatively impact diabetes management and increase the risk of developing it as they are often high in added sugars and contain refined carbohydrates such as white flour and sugar, which are quickly digested and absorbed leading to rapid spikes in blood glucose levels,” says Isaac.
“They also contain unhealthy fats such as trans fats and saturated fats which can lead to weight gain, insulin resistance and inflammation, all factors known to be associated with developing diabetes.”
