Natural ways to prevent diabetes is very important to everyone.
Actually, diabetes is a dangerous chronic illness that has killed millions of people globally.
It attacks both young and old persons.
In most cases, poor dietary choices and a sedentary lifestyle are ranked as the major causes of diabetes.
In fact, diabetes can cause other severe health complications such as kidney disease, heart disease, blindness, and other chronic illnesses.
This article provides you with the best natural ways to prevent diabetes and stay healthy.
The 25 Tips on how to prevent diabetes
Avoid eating sugary foods can prevent diabetes
Furthermore, too much sugar in the body can cause fatty liver, harmful cholesterol, and triglycerides(2).
Therefore, you need to limit taking sugar-sweetened beverages to prevent diabetes.
Limit refined flour can prevent diabetes
Refined flour contains high carb and hydrogenated oil.
The presence of high carbs in refined flour is broken down into sugar or glucose, which are absorbed directly into your bloodstream.
This increases your risk of developing diabetes and insulin resistance.
Therefore, avoid consumption of refined flour to prevent diabetes.
Avoid processed food can prevent diabetes
Just like refined flour, processed food are rich in transfat and saturated fats, which are unhealthy.
For your safety, avoid the consumption of too much-processed food to prevent diabetes.
Start exercise routine may prevent diabetes
Exercise has advance health benefits.
Furthermore, exercise help boosts moods and improves sex performance.
Exercising is the best way to prevent diabetes as it increases the insulin sensitivity of your cells.
Take green tea can prevent diabetes
Drinking green tea is very healthy.
The presence of antioxidants in green tea also helps prevent fatty liver and improve heart health, mental focus and arteries functions.
Therefore, you need to take more green tea often to help you prevent diabetes and other chronic illnesses.
Maintain a healthy weight
Unhealthy weight gain, especially obesity and overweight increases the chances of developing diabetes. Excess fat in the body is linked to diabetes.
In addition, unhealthy weight gain can lead to cancer, blood pressure, and arthritis.
Maintaining a healthy weight will help you prevent diabetes and other health complications.
Take chamomile tea can prevent diabetes
Chamomile tea is rich in antioxidants and anti-inflammatory properties that help to boost the body’s immune system.
The antioxidant compounds help fight off diabetes, cancer, blood pressure, heart disease, and many other health complications.
Take chamomile at least once a day to prevent diabetes(15).
Limit drinking of soda can reduce diabetes
Soda contains high sugar that increases insulin resistance and belly fat.
It also lowers the metabolic rate and increases the risk of developing heart disease.
Limit drinking soda to prevent diabetes.
Drink whole milk can prevent diabetes
Milk is very refreshing. It is rich in minerals, vitamins, and antioxidants that help boost the body immune system.
It contains lactic acid that helps nourish the skin and arteries’ health. Milk helps reduce body inflammations.
It also helps improves heart health and brain health.
To prevent diabetes if you are overweight or obese, you need to lose weight to reduce the risk of diabetes.
Avoid a high intake of calories. Start eating food rich in fiber.
Avoid smoking can prevent diabetes
Smoking is the worst thing you can do in your life. Due to its harmful effect on your health causing serious health problems.
It is high time to quit smoking to prevent diabetes and other health complications.
Quit alcohol can reduce diabetes
Alcohol is directly absorbed into the bloodstream and this reduces insulin sensitivity in the cells.
The harmful content in alcohol increases blood sugar levels that results in diabetes.
Avoiding alcohol can help you prevent diabetes, cancer, blood pressure, heart disease, stroke, and arthritis.
Eat food rich in minerals, vitamins
Vegetables such as spinach, kales, and cabbage and other seaweeds are rich in antioxidants and anti-inflammatory properties.
They boost the body’s immune system to fight against toxin substances.
They improve insulin sensitivity that reduces the risk of developing diabetes.
Minerals and vitamins also help reduce blood pressure, cholesterol level, prevents diabetes, cancer, and improves heart health.
Eat mindfully can reduce diabetes
Watching on the food portion of the food you eat is very important.
Avoid large portions of foods at once especially a high carb diet increases your chances of developing diabetes, blood pressure, and cholesterol level.
Therefore, eating mindfully can help you prevent diabetes.
Eat more soluble fiber
Soluble fiber has wide array of health benefits.
They help in weight loss, improves the digestive system, help prevent stomach ulcers, and promote gut bacteria activities.
Eat omega-3 foods can prevent diabetes
Omega-3 fatty acids are very rich in antioxidants, antifungal, antibacterial, anti-inflammatory, antidiabetes and anticancer properties.
It helps improves the immune system to fight against most health complications.
Omega-3 fatty acids reduce body inflammation, improves arteries’ health, heart health, brain health and prevent most chronic illnesses.
By eating fatty fish, salmon, sardines, and tuna can help you prevent diabetes, cancer, blood pressure, heart disease, and most health complications. Here are 18 major benefits of omega-3 fatty acids.
Therefore, eat food rich in omega-3 fatty acids or you can choose the best omega 3 supplements from here.
Eat berries can prevent diabetes
Strawberries, blackberries, blueberries, and raspberries contain antioxidants and anti-inflammatory properties that help prevent diabetes, blood pressure, and cancer.
Berries are one of the natural foods that have advance health benefits. It is one of the foods to eat if you have diabetes.
Therefore, eat more berries to prevent chronic illness and improve your overall health. Here are 15 amazing importance of eating berries.
Use cinnamon can reduce diabetes
Cinnamon contains antioxidants that increase insulin sensitivity and reduces blood pressure.
Furthermore, eating cinnamon can help diminish the level of cholesterol and triglyceride.
Therefore, cinnamon is one of the natural foods to eat if you have diabetes.
Use spices can prevent diabetes
Including onion, turmeric, garlic, ginger in your meals can improve general health(26).
These spices are rich in antioxidants and anti-inflammatory properties that help fight toxin infections.
Spices are generally healthy for your consumption.
Eat whole food can reduce diabetes
Whole food is very crucial. They are rich in minerals, vitamins, and fiber.
The presence of advance antioxidants properties in whole food prevents diabetes, cancer, blood pressure, heart disease, stroke, and other chronic illnesses.
Furthermore, whole food helps increase insulin sensitivity, heart health, arteries function and prevent your body from free radicals.
For that matter, consider eating whole food as one of the natural foods to eat to prevent diabetes.
Eat apple cider vinegar
This reduces the risk of developing diabetes, hypertension, certain cancer, and heart disease.
Therefore, you need to take apple cider vinegar as one of the natural foods to eat to prevent diabetes and other chronic illness.
Eat eggs can prevent diabetes
There are many myths about egg consumption(32). The fact is, egg provides several health benefits.
Egg reduces body inflammation, reduces blood sugar level, boosts insulin sensitivity, and prevent type 2 diabetes(33).
Furthermore, eggs contain lutein and zeaxanthin, important antioxidants that protect the eyes from disease and improves vision.
For that matter, eat eggs to prevent diabetes and other chronic illnesses.
Eat avocado and olive oil
Both avocado and olive oil are monounsaturated fats that are rich in antioxidants and anti-inflammatory properties that protect the body against toxin infections.
They improve insulin sensitivity, reduce blood sugar and triglycerides. Olive and avocado oil helps improve heart health, brain health, and arteries’ functions.
To stay safe, eat more olive oil and avocado to prevent diabetes and other chronic illnesses(34).
Consume flaxseed and chia seed
These natural foods are rich in fiber.
For instance, flaxseed contains lignans that help improves heart health and reduces blood sugar levels.
Therefore, flaxseed and chia seed are the best natural foods that prevent diabetes.
Include broccoli can prevent diabetes
Important natural food that prevents diabetes and most chronic illness is broccoli(37).
Broccoli is rich in healing power.
It contains essential nutrients such as vitamin C and magnesium.
The presence of antioxidants in broccoli helps boost the body immune system, increases insulin sensitivity and reduces the level of cholesterol and triglycerides(38).
It also protects the body against harmful free radicals released during metabolism.
Therefore, eat broccoli as natural food to control diabetes.
Summing it up
The above tips are very essential for those with or without diabetes. You need to be mindful and watch what you eat.
Avoid poor diet choices and sedentary lifestyles to help you stay healthy.
Also, do regular exercise and weight management tips to help you maintain healthy body weight.
It is also important to seek medical advice from your doctor to provide you with the nutrition plan if you have diabetes.