http://stopdiabeteslie.blogspot.in/2016/12/you-are-free-of-diabetes-big-diabetes.html How to prevent diabetes ? Diabetes represents the greatest cause of blindness today and, as we shall see, this is not its only complication. There are 300 million diabetics in the world, half of whom do not know they have the disease. In Brazil, there are 14 million patients, many of them undiagnosed and untreated. Diabetes is also an important cause of death today.

1. HOW TO
PREVENT
DIABETES

2. How to prevent diabetes
Diabetes represents the greatest cause of blindness today and,
as we shall see, this is not its only complication. There are 300
million diabetics in the world, half of whom do not know they have
the disease. In Brazil, there are 14 million patients, many of them
undiagnosed and untreated. Diabetes is also an important cause
of death today.
Definition and types of diabetes - Diabetes is a
metabolic disease characterized by increased blood glucose
levels (hyperglycemia). To function properly, cells need a fuel,
which is just glucose. However, for glucose to enter the cells, a
hormone called insulin is needed.
There are basically two types of diabetes. Type 1 diabetes, in
which insulin is absent.
Type 2 diabetes, in which insulin is present, but the cells do not
respond to it (this is what we call insulin resistance).

3. Possible symptoms - Headquarters, urge to urinate
frequently, hunger, weight loss, and blurred vision, numbness in
hands and feet, vaginal infections are some of the symptoms that
can result from diabetes. However, she can also be
asymptomatic.
Risk factors - The main factors for the development of
diabetes are obesity, excessive intake of sugar and fat, sedentary
lifestyle, stress, alcoholism, age and heredity.
Possible complications - hypertension, stroke, bleeding
in the retina, blindness, heart attacks, increased cholesterol and
triglycerides, healing disorders and amputations are complications
that can result from diabetes.
Treatment - The diabetes treatment may vary with the type
and level of glucose and may include proper nutrition, exercise,
oral hypoglycemic agents and insulin.
Prevention - can prevent type 2 diabetes as follows:
Controlling weight by working out regularly, feeding properly,
avoiding alcohol consumption, sleeping well and keeping stress
under control. Unfortunately, it is not possible to prevent type 1
diabetes.
Effects of exercise on diabetes control - To begin
with , exercises fight some risk factors for diabetes such as
obesity, physical inactivity, stress. But not only that. They also
promote glucose penetration into muscle cells (in activity) even in
the absence of insulin.

4. In addition, exercise muscles absorb and burn more glucose from
the bloodstream, favoring blood glucose control. Exercise also
improves insulin sensitivity in patients with substance resistance.
Food and diabetes - the main food recommendation for
diabetics is to avoid eating sweets, cakes, pies, ice cream, soft
drinks and other sweetened beverages. They should also avoid
pasta made with white flour and white rice.
All of these items have a high glycemic index (they cause blood
glucose to rise rapidly), so they should be replaced by foods with
a lower glycemic index (eg, breads made from 100% whole wheat
flour and brown rice). The consumption of fried foods, fatty meats
and alcoholic beverages should be avoided. Consumption of fresh
vegetables should be prioritized.
Sleep and emotional control - Both are important in the
prevention and treatment of diabetes because its lack represents
a source of stress which, in turn, predisposes to insulin resistance

5. FOOD AND DIABETES PREVENTION
We are living a real diabetes epidemic! Today in Brazil are more than 12 million people
living with the disease. According to the Centers for Disease Control and Prevention of
the United States, 2 out of 5 Americans will develop diabetes in the course of their
lives. As we share more and more diverse cultural aspects with that population, we are
expected to have more and more diabetic people here in Brazil as well.
Among the formal recommendations for the prevention of diabetes are the practice of
healthy eating, weight control and regular physical activities.Several researches in the
area of Nutrition have been carried out and regular consumption of some foods seems
to contribute to the prevention of the disease. Of course, no food is miraculous, but the
inclusion of some nutrients and bioactives in the diet routine - associated with a healthy
lifestyle - seems to have important benefits. Let's meet them?
Blueberries and grapes
A study published in the journal BMJ in 2013 compiled data from 3 cohorts totaling more
than 187,000 people who were followed for up to 24 years. In this study the
consumption of 3 servings of blueberry per week reduced the risk of diabetes by 26
percent. The consumption of grapes reduced the risk by 12 percent. Other fruits that
were also protective were apples and bananas. Detail: the protective effect is valid only
for the consumption of whole fruits. The consumption of juice had the opposite
effect! That is, it increased the risk of diabetes.
Oilseeds
Chestnuts, walnuts, almonds, macadamias, hazelnuts and pistachios are rich in
unsaturated fats, proteins of high biological value, fibers, vitamins and minerals
(potassium, calcium, magnesium and selenium), as well as phytochemicals (flavonoids,
carotenoids and phytosterols). These nutrients have protective heart, antioxidant, anti-
cancer and anti-inflammatory effects, explaining why they are able to reduce
mortality. Regular consumption of oilseeds also has important metabolic effects such as
improved glycemic control (blood sugar), reduction of LDL (bad cholesterol) and
triglycerides, increase of HDL (good cholesterol), reduction of blood pressure and aid in
maintaining weight Ideal, reducing the risk of obesity. In addition, those who consume

6. oilseeds end up not consuming carbohydrates, which is beneficial even for those who
already live with diabetes.
Coffee
Although the data are not yet definitive, several studies associate black coffee
consumption with a lower risk of diabetes. One such study estimated that increasing
intake by 1 1/2 cups per day is already able to offer a reduction in diabetes risk of 11
percent in 4 years.
Bitter chocolate
Chocolates with high concentrations of cocoa are rich in polyphenols. These antioxidant
substances are responsible for benefits such as reduction in the risk of cardiovascular
diseases, in addition to having metabolic effects similar to those of oilseeds. However,
the milk and white versions, because they have high sugar content and added fat, are
not recommended and may even be deleterious.
Low-fat yogurt
Contrary to what some bloggers propagate, lean dairy products, especially skimmed
yogurt, are associated with lower risk of diabetes. In the EPIC-Norfolk study,
consumption of reduced-fat yogurt in snacks reduced the risk of diabetes by 47
percent. Other studies show that fermented skim milk products, such as skim yogurt,
improve insulin function, explaining the mechanism of diabetes prevention.
Olive oil
One of the few foods rigorously evaluated in high-quality methodological research, in
the PREDIMED study, the regular consumption of 50 ml per day of olive oil proved to be
effective not only in reducing the risk of diabetes but also in reducing cardiovascular
diseases 30 percent lower for both outcomes).
Interesting tips, right? However, it is worth remembering that changes in eating habits
should always be performed under the supervision of a qualified professional, be it
physician or nutritionist, after appropriate clinical evaluation.