9 important nutritional tips to avoid developing type 2 diabetes

 

Diabetes is one of the diseases that has recently become widespread among people, and everyone of all genders and ages is afflicted with it.  However, recent studies have proven that a person can protect himself from contracting this disease if he follows some dietary habits. In this article we present Here are several healthy nutritional tips to avoid getting diabetes. 1- Eat vegetables - Make sure to eat vegetables and eat salads, adding a small amount of vinegar before eating starches, because this contributes to controlling blood sugar levels. 2- Lose your excess weight. - The majority of people with pre-diabetes are overweight. When the size and number of cells in the body increases, this causes the release of factors that cause insulin resistance with the accumulation of fat in the muscles and liver, and this also causes insulin resistance, so care must be taken to reduce body weight. And follow a healthy diet. 3- Balanced diet - A balanced diet reduces saturated fats that are found in fast food, fried foods, and crackers.  Therefore, you must visit a doctor immediately if you feel that you have gained weight, dry throat, pale face, frequent urination at night, delayed wound healing, or decreased blood pressure. Noticeable weight gain. 4- Eat whole grains - Eating whole grains gives the body fitness and regulates blood sugar levels, and making sure to eat them in abundance contributes to reducing the chances of breast cancer, type 2 diabetes, high blood pressure, and clots. 5- Eat onions - Onions are one of the best foods that protect the body from diabetes because they contain gluconein, which determines its level in the blood and works to neutralize insulin.  If you make sure to eat a medium-sized onion every day, you will reduce the amount of sugar in the blood. Dry mouth and thirst. 6- Quit smoking-  Quitting smoking reduces the incidence of atherosclerosis, which leads to heart attack.  This is recommended for diabetics in particular and for all people in general because smoking causes many and multiple harms. 7- Exercise - Exercise It maintains a healthy life and not only reduces body weight, so your exercise regime must contain regular and moderate exercises in addition to healthy food. 8- Eat fiberIt is recommended to eat foods that contain a high percentage of fiber at least five grams per serving.  It must be unrefined so as not to be treated with sugar and fats, which raise the level of harmful cholesterol in the body. 9- Vinegar- Eating two tablespoons of vinegar before eating foods that contain carbohydrates contributes to disrupting the digestion of starchy enzymes and digesting carbohydrates slowly.  This is similar in effect to medications that lower blood sugar levels.