Important Ways that You Can Prevent Type Two Diabetes

Diabetes is a well-known disease. My grandmother had it, my mom and dad both suffer from it and if I don't watch what I eat now, there is a good chance I will be diagnosed with it. Most diabetics are taking insulin shots or taking pills every day just to keep their blood sugar normal. There are other things you can do besides taking pills and insulin shots to keep your blood sugar under control. There are also ways to prevent type 2 diabetes if you don't already have it. Just by following these steps, you may be able to prevent type two diabetes.

Watch What You Eat

The number one thing to do and the most important is to watch your diet. There are plenty of foods you can eat to prevent diabetes such as, yellow and green vegetables, whole grains, coffee, and wine. These particular foods, especially the veggies, coffee, and wine can lower your risk of getting diabetes if you are not already a diabetic and they can keep your blood sugar under control.

In attempting to prevent diabetes you should act like you already have it and start a low-carbohydrate, high vegetable diet. Although, according to the book, Best Choices from the People's Pharmacy, most dietitians will tell you that eating a low fat, high carbohydrate diet will help. Dr. Richard K. Bernstein, who has battled the American Diabetes Association a long time, disagrees. He highly recommends eating a low-carb, high vegetable diet to prevent diabetes.

Dr. Bernstein suggests eating eggs or other protein for breakfast, but no cereal, two cups or so of salad and some lean protein such as tuna or salmon for lunch. For dinner, he recommends eating, another serving of lean protein such as chicken, a cup of salad, and 2/3 cup of cooked veggies.

Dr. Bernstein's list of favorite foods he recommends eating to prevent diabetes are as follows:

*Artichokes
*Asparagus
*Beet greens
*Bell peppers
*Bok choy
*Broccoli
*Brussels sprouts
*Cabbage
*Cauliflower
*Celery
*Cheese
*Collard greens
*Eggplant
*Eggs

*Endive
*Escarole
*Fish
*Fowl
*Green beans
*Meat
*Mushrooms
*Nuts
*Okra
*Pumpkin
*Radicchio
*Sauerkraut

*Scallions
*Seafood
*Snow peas
*Soy milk and products
*Spaghetti squash
*Spinach
*Tofu
*Yogurt (full fat)
*Zucchini

Keep in mind, these are the types of food people should eat if they are in serious danger of high blood sugar. Those who are not in danger yet can eat other fruits and veggies without going overboard. Just make sure that if you are a candidate for diabetes to watch what you eat and have your blood sugar checked occasionally just to be safe.

For those who are insulin resistant can also benefit from eating a bit of dark chocolate occasionally. Don't go over board because it can cause you to gain weight but a little bit can help improve insulin sensitivity and lower blood sugar. However, for those who are already diabetics, the sugar in chocolate can raise blood sugar, so use good judgment and monitor your blood sugar.

Drinking coffee can also be a good option to prevent diabetes. Although diabetics need to watch how much coffee they drink, healthy individuals who drink about 6 or 7 cups a day can lower their risk of type 2 diabetes by 35%.

Exercise

Everyone should exercise, not just diabetics. However, if you are at risk of diabetes, exercise is one of the best and least expensive in preventing diabetes and keeping it under control.

Regular exercise raises good HDL cholesterol, lowers blood pressure, helps fight off depression and anxiety, and reduces the risk of type 2 diabetes as well as heart attack and stroke. Vigorous exercise can be of benefit more than just walking. Don't get me wrong, walking does help, but a more vigorous workout works better in the long run.

Vitamin D

Vitamin D is essential for so many things. It is also the cheapest vitamin because it is free. Vitamin D comes from the sun! If you can exercise outside in the sun for at least 5 to 10 minutes, three or four times a week, you will be doing another valuable thing in preventing diabetes. All you need is about ten minutes of sunshine on your hands and face a few times a week. If you are not sensitive to the sun, make sure to go without sunscreen for just 10 minutes a few times a week so your skin can absorb it. There is evidence that lack of Vitamin D can make your chance of becoming a diabetic greater. So go outside and bake in some sun!

Breastfeeding

Nowadays, women rely more on baby formula to feed their babies but did you know that by breastfeeding your baby, it could prevent you from getting diabetes? We already know that breastfeeding is very beneficial for baby but it is also very beneficial for mom. Mom's can lose their baby weight and prevent diabetes at the same time, especially if she is at risk for type 2 diabetes.

Studies have shown that mother's who breastfeed for 6 months to a year without using any formula at all have a lesser risk of developing diabetes later in life. However, for women who develop diabetes while pregnant, need to be treated for diabetes while they are pregnant and are at a greater risk of developing type 2 diabetes after giving birth.

If you think you might be at risk of developing diabetes, see your doctor and get your blood sugar tested right away. Talk to your doctor about using these methods for preventing diabetes. Remember, you need to do what's best for you.