A large number of the population in India is going through prediabetes health issues. Most of them are unaware of the condition; thus, they do not take the necessary steps to avoid it. As a consequence, they end up developing type-2 diabetes.
There are two ways to restrict it’s progress into full blown diabetes:
- Change in your eating habits and lifestyle
- Medication
Change in your eating habits and lifestyle requires that you make fundamental changes in your day to day activites and eating habits, like:
Avoid skipping meals
When you skip a meal, the body decides to store the excess calories when you start eating again. It would cause overheating and result in the obesity problem. Excess calories in the body slow down your motor skills. Your body will become lethargic, and you decide to spend time sitting in one place due to excess weight.
Fat causes insulin resistance. It affects vital functions of the body, causing various health problems. Consume at least 5 to 6 small meals daily to control your body in the right energy state. Thus, set your daily meal plan in advance.
High protein intake
The majority of Indian diets are stuffed with carbohydrates. Consuming too much of it could cause glycaemic overload. Consequently, the sugar level in the blood rises, leading to the early sign of diabetes. Eating protein-rich food will balance the glycaemic in the body.
Also, protein reduces the release of sugars in the blood. Hence, you should add good low-fat proteins to your regular diet. Consume egg, poultry, meat, dals, pulses, fish, soy, green vegetables, and nuts.
Select lower glycaemic index foods
Glycaemic index foods are the reason for the rise in blood sugar levels. Changing your diet is the only solution to dealing with the sugar content in the body. Adding whole grains cereals, whole fruits, fresh vegetables, pulses, millets, and oats would keep the glycaemic index in control. Moreover, the food helps in reducing the weight.
Meal portion size
Control the amount of food you eat per session. Excess amounts of food could increase the calories in the body, causing obesity issues. Use the set portion every time you have your meal. Break the meal into 5 to 6 small parts, so the body has sufficient time to digest the food.
Avoid junk food
Junk food consists of a high amount of fats and sugar. Regular consumption of junk food could affect the blood sugar level. As you age, the increased weight and insulin imbalance could develop the early sign of diabetes. Moreover, the high glycaemic index of the food also triggers the sugar level.
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