When you take steps to prevent diabetes, you will also lower your risk for possible complications. That's a big reward for you and your family and friends.

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A – Z GUIDE
TO PREVENT
DIABETES

2. Apples and Avocado
Apples could reduce risk of diabetes: Eating this
fruit twice a week could cut chance of
developing Type 2 diabetes by 23%.
Avocado is high in monounsaturated fats, and
may improve insulin sensitivity.
Monounsaturated fats also improve heart health
— an especially important benefit for people
with diabetes

3. Beans & Barley
Beans are a brilliant combination of complex
carbohydrates, lean protein, and soluble
fibre, all of which help stabilize the body’s
blood sugar levels.
Barley is rich in soluble fibre, so helps in blood
glucose control. Try having barley ‘khichdi’
for lunch twice a week.

4. CINNAMON
A small quantity of cinnamon can go a long
way in keeping your blood sugar in control.
cinnamon can be of big help for those suffering
from type-2 diabetes

5. DOWNSIZE YOUR MEAL PORTION
Too much of good food can be bad, so
eat smaller meals regularly

6. EGG WHITES
It is important to stick to lean protein. Whole
eggs can be included in the diet, It is high in
lean protein and has negligible amounts of
carbohydrate and total fat, including
cholesterol, so helps keep blood sugar levels in
check effectively.

7. FENUGREEK
Fenugreek (‘methi’) works on multiple levels to
prevent diabetes: it is rich in soluble dietary fibre
so delays the absorption of sugar in the
intestines , has a role in lowering cellular insulin
resistance; and the amino acid 4-
hydroxyisoleucine in it helps increase insulin
production by stimulating the pancreas to
secrete insulin.

8. GREEN TEA & GRAPES
Green Tea improves lipid and glucose metabolism,
prevents increase in blood sugar level, and
balances your metabolism rate.
Consuming grapes protect against high blood
pressure, ultraviolet radiation, heart disease,
cancer, diabetes and Alzheimer's.

9. HOP AND RUN
Regular exercise can help you lose weight by
increasing your BMR (basal metabolic rate),
Exercising improves the ability of the muscles
to use insulin and absorb glucose. Try to
combine resistance training with your cardio
sessions for best results.

10. INCREASE INSULIN SENSITIVITY
Insulin sensitivity describes how sensitive the
body is to the effects of insulin. Having a good
sensitivity to insulin is a sign of good health. One
way to do this is to have an antioxidant-rich
diet full of green vegetables and fruits.

11. JAMUN
The seed of the ‘Jamun’ fruit (the powder of the
sundried seeds) is rich in combolian glucoside,
which prevents the breakdown of starch and
carbohydrates into sugar, thereby aiding in blood
sugar control. It has officially been named a
diabetes-fighter

12. KIWI
Kiwi is a perfect fruit to help keep diabetes at
bay. It is low in fat that aids in gaining weight.
The weight of type 2 patients need to be
regulated so that their diabetes will also
controlled.

13. LIMIT ALCOHOL
There are too many empty calories in alcohol
and way too much sugar in cocktails mixed
with soda and juice. It is best that women limit
their alcohol (not wine) intake to one drink a
day and men to two.

14. MEASURE YOUR GIRTH
Your risk is higher if you carry more weight
around your abdomen as opposed to your hips
and thighs. The risk of developing diabetes
increases if the waist circumference is more
than 35 inches for women and 40 inches for
men.

15. NO TRANS FAT
Make sure you read the labels properly (of
processed foods, frozen dinners and chips, etc.)
and avoid fried foods to keep trans fats away.
Also, keep the consumption of saturated fat
sources (butter, red meat, cream, cheese and
hydrogenated fats like palm and coconut oil)
low since they are extremely damaging,”
adding that these fats increase the risk of
diabetes substantially.

16. OLIVES
Sticking to the right kind of fats can go a long
way in the fight against diabetes. Olives are a
great way of snapping up the benefits of this
superhero fat as it is a good source of MUFA.
Benefits include controlling blood sugar,
reducing insulin resistance, and fighting belly
fat

17. PUMPKIN SEEDS
These are loaded with magnesium,
which has been proven to provide
protection against diabetes by raising
insulin sensitivity in the body,

18. QUIT EXCESS SUGAR
Calories obtained from fructose (found in
sugary beverages such as soda, energy and
sports drinks, and processed foods like muffins,
cereal, candy and granola bars) are more likely
to turn you into an “apple” by adding weight
around your abdomen, which puts you in the
high-risk zone.

19. REDUCE ANIMAL
PROTEIN
Eating too much protein, especially animal
proteins, may actually cause insulin resistance,
a key factor in diabetes. A balanced diet and
lots of fibre is the key.

20. SALMON
Consuming higher levels of omega 3 puts a
person at a lower risk of developing diabetes as
these help enhance body cells’ sensitivity to
insulin. It acts both as a heart-saving food as
well as diabetes-preventive

21. TAKE IN MORE
VITAMIN C
People who consume good amount of vitamin C
have the lowest incidence of diabetes. So zero in
on fruits and vegetables like oranges,
strawberries, ‘amla’, lime and broccoli.

22. UNPLUG REGULARLY
Meditation helps in stress control and stress is
a known risk factor for diabetes,

23. VINEGAR
It is believed that acetic acid, which is the
biologically active component in vinegar, is able
to inactivate some of the digestive enzymes that
break the carbohydrates from food into
sugar. Taking 2 tablespoons of apple cider
vinegar before going to bed lowers glucose levels
in the morning by 4-6%.

24. WALNUTS
Compared to other nuts, walnuts are uniquely
high in the good fat alpha-linolenic acid and
this makes them an effective diabetes-
protective food.

25. XEROX HABITS
Identify the healthy habits of healthy
people around you and translate
them into your life,

26. YOGA
Yoga not just helps control
weight but is also a great tool
to keep stress in check. “Excess
weight and high stress are both
known risk factors for
developing diabetes,

27. ZERO IN ON YOUR
WEIGHT
The biggest risk factor for developing
diabetes is being overweight. So
make sure you stay within your
prescribed body-mass index (BMI).

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