Ten Tips to Stay Away from Diabetes

 Ten Tips to Stay Away from Diabetes

1. Eat more gluten-containing foods. Gluten is gluten protein, commonly found in cereal crops. Researchers at Harvard University in the United States conducted a follow-up survey on 200,000 participants. During the follow-up period, a total of 16,000 people developed type 2 diabetes. The analysis showed that those who ate the highest amounts of gluten-containing foods were 80% less likely to develop type 2 diabetes than those who ate the least.

2. Limit carbohydrate intake. A study published in the Journal of the American Medical Association by nutrition researchers at the University of Alabama at Birmingham shows that reducing carbohydrate intake in the daily diet can prevent and even reverse diabetes.

3. Eat more vegetarian food. Researchers from the Harvard T.H. Chan School of Public Health found that eating a high-quality vegetarian diet (such as whole grains, fruits, vegetables, nuts, and soy products) can significantly reduce the risk of type 2 diabetes. The research results, published in the Public Library of Science - Medicine, show that eating more fruits and vegetables and other vegetarian foods appropriately can also prevent type 2 diabetes.

4. Eat at home. Researchers from the Harvard School of Public Health followed 100,000 participants for 36 years and found that eating at home can help reduce the risk of type 2 diabetes. Compared with those who ate lunch or dinner at home less than six times a week, those who ate lunch or dinner at home every day (11 to 14 times a week) had a 13% lower risk of developing type 2 diabetes.

5. For cooking, choose steaming and stewing. A study published in the Journal of European Diabetes by researchers at the Icahn School of Medicine at Mount Sinai in the United States shows that obese people with insulin resistance can improve their health by avoiding the intake of "advanced glycation end products (AGE)" Insulin sensitivity. AGE is a common by-product in the cooking process and is commonly found in dry-cooked and heat-processed foods. Excessive levels of AGE in the body can cause prediabetic symptoms such as increased insulin resistance.

6. Drink coffee. Researchers at Aarhus University in Denmark discovered that coffee contains two active substances, namely cafestol and caffeic acid. When blood sugar rises, these two substances cause an increase in insulin secretion and increase glucose uptake in muscle cells, similar to the drugs currently prescribed to treat diabetes. This means drinking coffee may be good for your blood sugar, but be careful not to add extra sugar or milk.

7. Lose weight as soon as possible. Researchers from St. George's College, University of London, have found that if obese young people lose weight before reaching middle age, they can avoid health risks to a large extent. The researchers used records of men's military service, which collected body mass index (BMI) values at age 21 and followed up 30 years later. The analysis showed that if a man with a high BMI at age 21 could lower his BMI at age 50, his risk of developing diabetes would be similar to that of a man with a normal weight when he was young.

8. High-intensity interval training. Researchers from the School of Human Movement and Nutritional Sciences at the University of Queensland in Australia asked participants to perform high-intensity interval training for 24 weeks and found that this type of exercise can improve the body's sensitivity to insulin, improve physical fitness and reduce the risk of exercise. risk of diabetes and cardiovascular disease.

9. Balance intestinal flora. According to a study in the journal "Nature", scholars from the University of Copenhagen in Denmark selected 277 non-diabetics and 75 people with type 2 diabetes, tested the concentrations of more than 1,200 metabolites in their blood, and examined the effects of upper metabolites in the human intestine on DNA analysis was performed on hundreds of bacterial species. The results of the analysis show that specific intestinal bacterial imbalances can lead to increased insulin resistance, thereby increasing people's risk of developing type 2 diabetes and other diseases.

10. Keep your heart rate low. Researchers from Pennsylvania State University in the United States monitored the heart rate of nearly 100,000 Chinese adults. After excluding those with diabetes, they conducted a follow-up survey on the rest. The study found that participants with a fast heart rate had an increased risk of developing diabetes, prediabetes, and transitioning from prediabetes to diabetes.

References

1.People's Health Network Healthy Living Tips