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| Prevent Diabetes with a Healthy Diet |
Diabetes is a major health concern for people in Indonesia. The rise of diabetes type 2 is due to unhealthy lifestyles and high sugar, fat, and processed food consumption.
The good news is diabetes is preventable through diet. You do not have to rely on medications for the rest of your life since you can manage your health by restricting food triggers, and choosing food wisely, and in the right proportions.
This article will focus on the healthy diet you can adopt to prevent diabetes and the food to include, to avoid, and the applicable practical everyday tips to embrace a healthy lifestyle.
1. Know The Dangers of Diabetes Early
Diabetes is the inability of the body to use insulin effectively to lower high blood sugar. The complications of diabetes, without control, include;
- Kidney damage
- Damage to nerves
- Heart disease
- Chronic wounds
- Cataracts & blindness
- Double vision
As such, the palliative approach to health challenges is not the best. You should prioritize the preventive approach.
2. Opt for Complex Carbs, Not Processed Carbs
Out of all the nutrients, carbohydrates provide the body with enough energy. However, the choice of carbohydrates should be well thought out.
Avoid
- Excess white rice
- White flour
- Instant noodles
- White bread
- Cakes, donuts, and fried foods with flour
Replace
- With red or brown rice
- Oatmeal
- Sweet potatoes, cassava, or taros
- Whole wheat bread
- Quinoa if available
Complex carbohydrates take longer to digest, keeping blood sugar stable.
3. Eat More Fiber in Every Meal
Fiber helps to slow the absorption of blood sugar and keeps the gut healthy.
Foods that are high in fiber and good to prevent diabetes include:
- Green vegetables such as spinach, broccoli, and kale
- Low sugar fruits such as apples, avocados, and papaya
- Nuts
- Chia and flax seeds
- Oats and whole wheat
Tips: Fill half of your plate with vegetables, and put protein and carbohydrates in 1/4 each.
4. Limit Sugar and Sweet Foods
Excess sugar consumption is the main cause of rising blood sugar levels.
Reduce or Avoid
- Sweetened tea in packets
- Boba tea
- Cakes, donuts, and sweet martabak
- Milk chocolate
- Syrups
Replace with
- Stevia or pure honey (in moderation)
- Fresh fruit snacks
- Dark chocolate that is 70% cocoa
5. Consume Healthy Proteins and Good Fats
Protein helps with metabolism and controls appetite.
Additional Healthy Protein Sources:
- Eggs
- Lean Chicken Breast
- Tempeh and Tahu
- Plain Greek Yogurt
- Fish (especially salmon, tuna, and sardines)
Heart Healthy Fats:
- Almond and Walnut
- Oil (specially Olive)
- Avocado
- Fatty Fish (good source for Omega-3
Drink water, not sweetened drinks
Sweetened drinks are more harmful than sweetened foods because the sugar goes straight into your blood stream.
Personal recommendations:
- Drink 6-8 glasses of water a day
- Add some lemon, ginger, or cucumber for some extra flavor
- Avoid sweetened coffee, soda, and packaged juice
Eating Less is Important
Eating is important, however, the amount of food you eat impacts sugar levels. Unhealthy food will cause spikes, however, so will healthy food.
Eat small portions but more frequently (3 meals, 2 healthy snacks)
Use a small plate
Chew more (minimum of 20 times)
Herbs that help Add More!
- Turmeric (curcumin)
- Cinnamon
- Ginger
- Garlic
- Moringa Leaves
These help increase insulin sensitivity and reduce blood sugar. Can be taken as a herbal tea or added to daily meals.
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| Prevent Diabetes with a Healthy Diet |
Avoid highly artificial foods and snacks
These foods make your body more resistant to insulin.
Avoid:
Fast food
Fried foods
Processed sausage, nuggets, ham
Packaged chips
Margarine
Consistent With the Eating Pattern, and Not Just Once in a While
Preventing diabetes is not a matter of a strict diet for a short time, but long-term habits.
If it is done bit by bit but consistently, the body will be healthier and the blood sugar will be more stable.
Conclusion
A healthy diet is the main key to preventing diabetes.
Focus on:
✔ Complex carbohydrates
✔ High-fiber vegetables and fruits
✔ Healthy protein and good fats
✔ Less sugar and processed food
✔ Drink enough water
✔ Eat on time and not excessively
With this pattern, the body will be able to regulate blood sugar levels more easily, reduce the risk of diabetes, and remain energized every day.
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