Lowering Your Risk Of Diabetes

Before getting diagnosed with diabetes, some patients are at a prediabetes stage or diagnosed with metabolic syndrome. This prediabetic phase puts a patient at risk of developing type 2 diabetes, stroke, and heart disease. However, diet changes can reduce the risk and make a difference in health. Doctors can advise what foods to include in the diet and what to avoid.


A view of metabolic syndrome

Metabolic syndrome is defined as someone who has 3 or more health issues such as high blood pressure, high blood sugar, high triglycerides, low levels of good cholesterol, obesity or increased waist size are the factors. If having at least 3 of these factors, pay attention to one’s diet and daily lifestyle. A prediabetic person has an increased level of fasting blood sugar but has not met the diabetic criteria.

Healthy foods to incorporate

A diet enriched with lots of fruits and vegetables is important to stay healthy. Adding fiber-rich foods such as dried fruits, oats, and lentils plays a role in preventing a stroke or heart problems. Foods with potassium like bananas, oranges, mushrooms, tomatoes, dates, and yogurt are beneficial for the heart and control blood pressure. Omega-3 fatty acids found mostly in fish are good for the heart and help to increase good cholesterol levels.

Trying a dietary change

A prediabetic person needs to make small changes in diet or try different kinds of diet to keep healthy. A Mediterranean diet is highly recommended for someone with prediabetes. The diet incorporates healthy fats, whole grains and lean protein. No matter what diet is adopted, avoiding processed foods and refined sugars is vital to a healthy lifestyle.

Adding supplements

In addition to a healthy diet, adding supplements can be valuable but consult the doctor before buying. Supplements such as omega-3 fatty acids, vitamin B-3 complex, and psyllium fiber are helpful for cholesterol control. Chromium supplements can help blood sugar control, whereas potassium supplements for blood pressure.

Foods not to consider

There are certain foods that can worsen a person’s current health condition and avoiding those foods are advisable. Sugary foods such as baked food, sweets, fruit juices, sugary drinks, and artificial sweeteners are to be avoided. Consuming too much sugar intake will cause an imbalance in one’s blood sugar. Trans fat found in deep-fried foods, frozen foods, and pastries is harmful to the cholesterol level. Too much sodium intake from salty foods such as canned soup or instant noodles can impact blood pressure.

Making a change to your diet

Incorporate lots of fruits and vegetables, fiber, potassium, and omega-3 fatty acids in the diet to get healthy. Avoid sugary foods, trans fat, and high sodium intake. If possible, read the label of the food before purchasing an item. If one needs guidance to formulate a meal plan, speak to the healthcare practitioner for guidance.