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A – Z GUIDE TO PREVENT

DIABETES

Apples and AvocadoApples could reduce risk of diabetes:

Eating this fruit twice a week could cut chance of developing Type 2 diabetes by

23%.

Avocado is high in monounsaturated fats, and may improve insulin sensitivity.

Monounsaturated fats also improve heart health — an especially important benefit

for people with diabetes

Beans & Barley Beans are a brilliant combination of complex carbohydrates, lean protein,

and soluble fibre, all of which help stabilize the body’s blood sugar levels.

Barley is rich in soluble fibre, so helps in blood glucose control. Try having barley

‘khichdi’ for lunch twice a week.

CINNAMONA small quantity of cinnamon can go a

long way in keeping your blood sugar in control. cinnamon can be of big help for

those suffering from type-2 diabetes

DOWNSIZE YOUR MEAL PORTION

Too much of good food can be bad, so eat smaller meals regularly

EGG WHITESIt is important to stick to lean protein.

Whole eggs can be included in the diet, It is high in lean protein and has negligible amounts of carbohydrate and total fat,

including cholesterol, so helps keep blood sugar levels in check effectively.

FENUGREEKFenugreek (‘methi’) works on multiple levels to prevent diabetes: it is rich in

soluble dietary fibre so delays the absorption of sugar in the intestines , has a role in lowering cellular insulin resistance; and the amino acid 4-hydroxyisoleucine in

it helps increase insulin production by stimulating the pancreas to secrete insulin.

GREEN TEA & GRAPESGreen Tea improves lipid and glucose

metabolism, prevents increase in blood sugar level, and balances your metabolism rate.

Consuming grapes protect against high blood pressure, ultraviolet radiation, heart disease,

cancer, diabetes and Alzheimer's.

HOP AND RUNRegular exercise can help you lose weight by increasing your BMR (basal metabolic rate),

Exercising improves the ability of the muscles to use insulin and absorb glucose.

Try to combine resistance training with your cardio sessions for best results.

INCREASE INSULIN SENSITIVITY

Insulin sensitivity describes how sensitive the body is to the effects of insulin. Having

a good sensitivity to insulin is a sign of good health. One way to do this is to have

an antioxidant-rich diet full of green vegetables and fruits.

JAMUNThe seed of the ‘Jamun’ fruit (the powder of

the sundried seeds) is rich in combolian glucoside, which prevents the breakdown of starch and carbohydrates into sugar,

thereby aiding in blood sugar control. It has officially been named a diabetes-fighter

KIWIKiwi is a perfect fruit to help keep

diabetes at bay. It is low in fat that aids in gaining weight. The weight of type 2

patients need to be regulated so that their diabetes will also controlled.

LIMIT ALCOHOLThere are too many empty calories in alcohol and way too much sugar in cocktails mixed with soda and juice. It is best that women limit their alcohol (not wine) intake to one

drink a day and men to two.

MEASURE YOUR GIRTHYour risk is higher if you carry more weight around your abdomen as opposed to your

hips and thighs. The risk of developing diabetes increases if the waist

circumference is more than 35 inches for women and 40 inches for men.

NO TRANS FATMake sure you read the labels properly (of processed foods, frozen dinners and chips,

etc.) and avoid fried foods to keep trans fats away. Also, keep the consumption of saturated fat sources (butter, red meat,

cream, cheese and hydrogenated fats like palm and coconut oil) low since they are extremely damaging,” adding that these

fats increase the risk of diabetes substantially.

OLIVESSticking to the right kind of fats can go a

long way in the fight against diabetes. Olives are a great way of snapping up the

benefits of this superhero fat as it is a good source of MUFA. Benefits include

controlling blood sugar, reducing insulin resistance, and fighting belly fat

PUMPKIN SEEDSThese are loaded with

magnesium, which has been proven to provide protection against diabetes by raising

insulin sensitivity in the body,

QUIT EXCESS SUGARCalories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, and processed foods like muffins, cereal, candy and granola

bars) are more likely to turn you into an “apple” by adding weight around your

abdomen, which puts you in the high-risk zone.

REDUCE ANIMAL PROTEIN

Eating too much protein, especially animal proteins, may actually cause insulin

resistance, a key factor in diabetes. A balanced diet and lots of fibre is the key.

SALMONConsuming higher levels of omega 3 puts a

person at a lower risk of developing diabetes as these help enhance body cells’

sensitivity to insulin. It acts both as a heart-saving food as well as diabetes-preventive

TAKE IN MORE VITAMIN C

People who consume good amount of vitamin C have the lowest incidence of

diabetes. So zero in on fruits and vegetables like oranges, strawberries,

‘amla’, lime and broccoli.

UNPLUG REGULARLYMeditation helps in stress control and

stress is a known risk factor for diabetes,

VINEGARIt is believed that acetic acid, which is the biologically active component in vinegar, is

able to inactivate some of the digestive enzymes that break the carbohydrates

from food into sugar.  Taking 2 tablespoons of apple cider vinegar before going to bed lowers glucose levels in the

morning by 4-6%.

WALNUTSCompared to other nuts, walnuts are uniquely high in the good fat alpha-

linolenic acid and this makes them an effective diabetes-protective food.

XEROX HABITSIdentify the healthy habits of

healthy people around you and translate them into your life,

YOGAYoga not just helps control weight but is also a great

tool to keep stress in check. “Excess weight and high

stress are both known risk factors for developing

diabetes,

ZERO IN ON YOUR WEIGHTThe biggest risk factor for

developing diabetes is being overweight. So make sure you

stay within your prescribed body-mass index (BMI).

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