TIPS TO PREVENT TYPE 2 DIABETES

In addition to regular visits to your doctor, who can monitor your blood sugar levels and detect if you have pre-diabetes, following a healthy lifestyle can help you delay or prevent Type 2 diabetes. a high-fiber diet and regular physical activity, which are crucial for weight loss (a major risk factor for Type 2 diabetes).

Here is the top 10 list of ways to ward off the disease:

Lose weight.

Exercise regularly including strength training (aim for 30 minutes of moderate exercise each day).

Eat five servings per day of a variety of non-starchy vegetables and fruit each day.

Get plenty of fiber (aim for 25 grams per day).

Replace unhealthy saturated fats like butter, cream and mayonnaise with healthy fats like nuts, avocado and olive oil.

Make most of your grains whole grains.

Limit sugary beverages including sodas, sports drinks and juices.

Limit refined carbohydrates including sweets, candy, cookies,and crackers.

Avoid trans fats as much as possible (avoid products with the words "partially hydrogenated" in ingredients list).

Choose lean protein like skinless chicken and fish over higher fat meats and cheese whenever possible.