Diabetes has become very prevalent in this time, unfortunately, and for this we have to educate ourselves and those around us about this disease and search for the best ways to prevent diabetes or ways to maintain our blood sugar level in a balanced manner if we already have this disease and people with diabetes are considered More likely to die from heart disease, stroke, kidney disease and nerves.
What is diabetes
There are several types of diabetes, type 1 diabetes, type 2 diabetes, and gestational diabetes. Type 1 diabetes is a chronic condition in which the pancreas produces little or no insulin. Type 2 diabetes means that the body does not properly use insulin in the bloodstream. Gestational diabetes is the production of hormones by the placenta that stop the performance of the hormone insulin in the blood during pregnancy Gestational diabetes differs from the previous types in that it often goes away on its own after childbirth. Diabetes is generally considered a chronic disease.
Causes of diabetes
Many people think that the cause of diabetes is eating sugar, but the truth is that there are several reasons for developing diabetes, not only because of eating sugar, sometimes it is because of:
- environmental factors
- Weight gain
- Damaged immune system cells (antibodies)
- lack of activity
People are more susceptible to
- getting old
- The incidence of polycystic ovary syndrome in women
Symptoms of diabetes
Some of the symptoms of diabetes differ according to the different types of diabetes, whether type 1 or type 2, and the nature of your body. Some signs of diabetes include:
- increased thirst
- frequent urination
- Feeling very hungry
- Weight loss for no apparent reason
- Vision is blurred
- Slow wound healing
- Having frequent infections
The best foods and ways to prevent diabetes
One of the best healthy foods to avoid diabetes
The best habits to avoid diabetes
- Exercising regularly
- Eat less saturated fats
- Eat less added sugars
- Make sure to eat breakfast
- Maintain weight in a healthy range
Best foods for diabetics
It is important to eat foods that help prevent diabetes complications and maintain it at a healthy level. A healthy and balanced diet improves type 1 and type 2 diabetes. Examples of foods suitable for diabetics include:
- Fish: Fish, especially salmon and sardines, are sources of omega-3 and protein that controls blood sugar.
- Leafy vegetables: They do not affect the level of diabetes in the blood, so you can eat them in the quantities that you like.
- Avocado: Avocado does not affect the level of sugar in the blood, as it contains 1 gram of sugar and few carbohydrates.
- Eggs: Improves insulin sensitivity and blood glucose management and increases good cholesterol
- Chia and flax seeds: rich in fiber and low in carbohydrates, they do not increase the sugar level, but rather help to maintain it at an ideal level.
- Beans: Beans have a high nutritional value and are rich in vitamins and are considered healthy for diabetics
- Nuts: A healthy, high-fiber option that helps reduce blood sugar.
- Broccoli: Low in calories and carbohydrates with high nutritional value and helps manage blood sugar levels.
- Olive oil: improves blood sugar level
- Strawberries: Strawberries are low in sugar, contain antioxidants, and help improve insulin resistance
- Garlic: Helps reduce blood sugar and inflammation
- Pumpkin: Helps with the same blood sugar level
- Whole grains: such as oats and brown rice
Foods to avoid to prevent diabetes
It is also important to know the types of foods that should be avoided or limited in order to keep the blood sugar level in the healthy range
- Refined grains: like White rice and white bread because they raise blood sugar
- Sugary drinks: such as soft drinks and energy drinks
- Fried foods: such as fried potatoes, because they raise the level of sugar in the blood for a long time
- Breakfast cereal high in sugar and flavored yogurt: It is considered a quick and delicious option for breakfast, but it contains a high percentage of sugar and harmful preservatives.
- Desserts and cakes: contain a high percentage of sugar and fats that endanger life
- Industrial meat: such as sausage and mortadella
- Fast food: Fast food increases insulin resistance and even increases the risk of developing diabetes