It's entirely within your control.
Diabetes has become an epidemic in the United States, according to
experts. Diabetes isn't something you're born with, and it's not just about
blood sugar. Diabetes is a debilitating or fatal disease that affects the blood
vessels, heart, brain, and circulation. Type 2 diabetes, which is directly
caused by diet and lifestyle habits, is the type of diabetes that is on the
rise. This is how most people get diabetes, and it's entirely under your
control.
1. What Is Diabetes?
Diabetes is a condition where the body seems unable to process
sugar (a.k.a. glucose). When a person with diabetes eats sugar, the pancreas
produces an insulin enzyme, which transforms the sugar into energy. The
pancreas either does not generate insulin or the body becomes resistant to insulin
in those who have diabetes. The blood sugar builds up in the arteries as a
result. As a result, severe medical consequences such as heart disease,
dementia, blindness, poor circulation, and even amputation become more likely.
2. Most People Get Diabetes This Way
A diet high in processed foods and added sugar, according to
experts, is a significant risk factor for type 2 diabetes. (The body sees them
as the same thing: processed foods quickly break down into sugar once eaten.)
When the body is overloaded with sugar, it might become insulin resistant.
Consumption of "ultra-processed" foods (think chicken
nuggets, sugary cereals, and frozen dinners) was associated with an increased
risk of diabetes in a significant 2019 study published in JAMA Internal Medicine.
After controlling for other key risk factors, including weight and exercise,
researchers discovered that those who ate the most ultra-processed foods
(approximately 22 per cent of their daily diet) had a higher chance of getting
diabetes than those who ate the least ultra-processed foods (11 per cent of
diet). Diabetes risk increased by 15% for every ten per cent increase in the
amount of ultra-processed food consumed.
3. One Habit to Quit Now
Limiting or avoiding sugar-sweetened beverages, such as sodas, is
especially crucial. According to the CDC, "frequent consumption of
sugar-sweetened beverages is linked to weight gain/obesity, type 2 diabetes,
heart disease, kidney disease, non-alcoholic liver disease, tooth decay and
cavities, and gout, a type of arthritis."
4. An Easy Way to Lower Your Diabetes Risk
The Mediterranean diet stresses fruits and vegetables, whole
grains, lean protein (particularly fatty fish like salmon) and healthy fats
(avocados, nuts, and olive oil), which may lower your risk of diabetes and
other chronic diseases like heart disease and cancer. "There is consistent
evidence on the inverse association between the adherence to a Mediterranean
diet and the incidence of type 2 diabetes," according to a review of
studies published in the journal Nutrients in 2020.
5. Another Important Risk Reducer
Regular exercise is essential for lowering your diabetes risk or managing your diabetes. Muscles become more sensitive to insulin due to activity, and the body's insulin levels are better utilized. Even light exercise, such as walking, can be beneficial. According to research conducted by the National Institutes of Health, 30 minutes of low-intensity exercise (such as walking) paired with a low-fat diet reduced the incidence of type 2 diabetes by 58 per cent.