Diabetes is a chronic disease that affects millions of people worldwide. While there are various factors that contribute to diabetes, a poor diet is often one of the main culprits.

In fact, researchers estimate that 90% of all type 2 diabetes cases are caused by an unhealthy diet and lifestyle. Therefore, adopting a healthy diet is one of the most important things you can do to prevent diabetes. Here are some tips on how to do just that:.

1. Incorporate More Whole Foods into Your Diet

Whole foods are those that have not been processed or refined and are as close to their natural state as possible. Examples of whole foods include fruits, vegetables, whole grains, and nuts.

Such foods are loaded with nutrients and fiber, which play a key role in regulating blood sugar levels and preventing diabetes.

Incorporating more whole foods into your diet means opting for fresh or frozen fruits and vegetables instead of canned ones, choosing whole grain bread and pasta over their refined counterparts, and snacking on nuts or seeds instead of processed snacks like chips.

2. Limit Your Intake of Processed Foods

Processed foods are those that have been altered in some way, such as through canning, freezing, or adding chemicals, sugar, or salt. Examples of processed foods include soda, candy, fast food, and packaged snacks.

These foods are often high in calories, sugar, and unhealthy fats, and have been linked to a higher risk of diabetes.

To avoid processed foods, try cooking at home more often and opting for whole ingredients like lean protein, fruits, vegetables, and whole grains.

When you do buy packaged foods, read the label carefully and avoid those that are high in added sugars or unhealthy fats.

3. Watch Your Carb Intake

Carbohydrates are an important source of energy for our bodies, but not all carbs are created equal.

Simple carbs like sugar and refined grains can cause a spike in blood sugar levels, while complex carbs like whole grains and vegetables are digested more slowly and can help regulate blood sugar.

To prevent diabetes, it’s important to watch your carb intake and choose more complex carbs over simple ones.

This means opting for brown rice instead of white, sweet potatoes instead of regular potatoes, and whole grain bread instead of white bread.

4. Eat More Fiber

Fiber is a type of carbohydrate that our bodies cannot digest, but it plays an important role in our digestive system and overall health.

High-fiber foods like fruits, vegetables, whole grains, and legumes can help regulate blood sugar levels, lower cholesterol, and promote healthy digestion.

To get more fiber in your diet, try incorporating more whole foods like beans, lentils, and quinoa, and snacking on fruits and vegetables instead of processed snacks.

You can also try adding a fiber supplement to your daily routine, but it’s always best to get your nutrients from whole foods whenever possible.

5. Choose Healthy Fats

Fats are an important part of our diet, but not all fats are created equal. Trans fats and saturated fats, which are found in processed foods and animal products, can increase cholesterol levels and contribute to diabetes.

On the other hand, healthy fats like those found in nuts, seeds, avocado, and olive oil can promote heart health and reduce the risk of diabetes.

To choose healthy fats, opt for plant-based sources like nuts, seeds, and avocado, and use olive oil or other plant-based oils for cooking instead of butter or animal fats.

Try to limit your intake of processed foods and animal products, which are typically high in unhealthy fats.

6. Pay Attention to Portion Sizes

Eating a healthy diet is important, but it’s also important to pay attention to how much you’re eating. Portion sizes have increased drastically in recent years, and many people are consuming more calories than their bodies need.

This can contribute to weight gain and an increased risk of diabetes.

To prevent diabetes, pay attention to portion sizes and try to eat until you’re satisfied, not stuffed. Use smaller plates and bowls, and avoid eating in front of the TV or computer, which can lead to mindless eating.

7. Be Mindful of Sugar Intake

Sugar is one of the main culprits behind the rise in diabetes cases, and it’s important to be mindful of how much sugar you’re consuming.

Added sugars, which are found in many packaged foods and drinks, can lead to a spike in blood sugar levels and contribute to weight gain.

To avoid excess sugar, read the label on packaged foods carefully and look for those that are low in added sugars. Limit your intake of sugary drinks like soda and juice, and opt for water or unsweetened drinks instead.

8. Drink Plenty of Water

Drinking plenty of water is important for overall health, but it can also play a role in preventing diabetes. Dehydration can lead to a spike in blood sugar levels, and drinking water can help flush toxins from the body and regulate blood sugar.

To stay hydrated, aim for at least 8 glasses of water per day, and more if you’re active or live in a hot climate. You can also eat water-rich foods like fruits and vegetables to help keep your body hydrated.

9. Get Regular Exercise

In addition to eating a healthy diet, regular exercise is also important for preventing diabetes. Exercise helps regulate blood sugar levels, improve insulin sensitivity, and promote weight loss.

To get the most benefit from exercise, aim for at least 30 minutes of moderate exercise per day, such as brisk walking or cycling. You can also incorporate strength training and stretching into your routine for a well-rounded workout.

10. Talk to Your Doctor

If you’re concerned about your risk of diabetes, it’s important to talk to your doctor. Your doctor can help assess your risk and recommend lifestyle changes that can help prevent or manage diabetes.

By adopting a healthy diet and lifestyle, you can greatly reduce your risk of diabetes and improve your overall health and well-being.