1. Changing Eating Habits

Eating habits are a lifestyle factor that we can modify. In this way, we have tried to prevent the risk of developing type 2 diabetes. What are the eating habits that need to be improved? Here are the points.

a. Reduce Intake of Processed Carbohydrates

High blood sugar spikes can be caused by eating large amounts of carbohydrates. Carbohydrates will be broken down into small sugar molecules that will be absorbed into the bloodstream, where this will be aided by the hormone insulin. When carbohydrate intake is high along with insulin that continues to work extra, the condition can trigger the incidence of type 2 diabetes. 

Refined carbohydrates are a type of carbohydrate that can be digested quickly, and therefore, blood sugar spikes occur more quickly. Examples of these are white bread, mashed potatoes, donuts, pasta, bagels, and even the breakfast cereals that we all often consume. Instead, try switching to brown rice and other whole grains, such as whole wheat bread.

b. Cut down on sugary drinks

Just like refined carbohydrates, sugary drinks can also increase blood sugar quickly, due to their high sugar content. Examples include soft drinks, bottled drinks, and even bottled juices that are widely available in supermarkets. The best way to reduce your intake of sugary drinks is to make water your main source of liquid. 

Ladies can customize it by adding lemon slices or fruits to make it more flavorful. Other than that, tea and coffee are still allowed. As long as you don't add sugar, sweet syrup, or cream to them, you can still add a little milk. Tea and coffee contain antioxidants that have the potential to protect the body from the risk of type 2 diabetes.

c. Increase Fiber Intake

Fiber has the potential to help prevent type 2 diabetes, especially soluble fiber, which slows the absorption of sugar from food, so that the rise in blood sugar occurs gradually. Examples include whole grains, legumes, and some fruits and vegetables (the more colorful, the better).

• Limit Processed Food

Processed food is a type of food that has gone through various stages of the production process, which often contains added sugar, unhealthy fats, and preservatives. This causes processed food to potentially increase the incidence of type 2 diabetes if consumed continuously. Examples include bacon, ham, hamburgers, hotdogs, French fries, candy, ice cream, and chiki.

• Switch to Healthy Fats

What are healthy fats? For example, vegetable oils like olive oil and canola oil. What are bad fats? Saturated and trans fats, which are usually found in margarine and fats from fried foods.

Change your eating habits to be healthier to prevent the risk of type 2 diabetes

2. Exercise Regularly and Avoid Sedentary Behavior

By exercising regularly, the sensitivity of the hormone insulin can be improved, so that it does not need to work too hard in controlling blood sugar levels. The general recommendation for physical activity is 150 minutes per week, but if you are overweight, the time needs to be increased. Examples of exercise that can be done are HIIT or jogging. On the other hand, avoid sedentary behavior. For example, sitting all day or watching TV while lying down. 

3. Lose Weight if Excessive

Weight is one of the most important causes of type 2 diabetes, and when it is excessive, the risk increases many times over. Excess weight can lead to insulin resistance (a disorder of the hormone insulin that prevents the body's cells from absorbing sugar properly).

Being overweight increases type 2 diabetes risk many times over

So in short, there are 3 lifestyle modifications to prevent the risk of type 2 diabetes, namely changing eating habits (limit refined carbohydrates, sugary drinks, and processed foods, and increase fiber and healthy fats), increase physical activity, and lose weight if excess. Which ones have you implemented? Please leave a comment!

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