Heredity | Age | Excess BMI | Lack of or reduced physical activity | Good nutrition for diabetes | Type 2 diabetes | Spice food
Who has diabetes most often?
Based on long-term observations around the world, groups of individuals have been identified who should be especially attentive to the presence of such a disease. Those with the following risk factors need to be tested regularly for diabetes.
Heredity
The first two groups are factors that we cannot influence in any way. Heredity greatly affects the presence of diabetes in immediate families. If parents or siblings have diabetes, then other family members should check for it.
Age
The older the person, the greater their insensitivity to insulin (insulin resistance), the risk of developing type 2 diabetes is higher. If you are over 45 years of age, it’s time to start measuring your blood sugar once every three months.
Excess BMI
Hereinafter, those factors that can be influenced by reducing the likelihood of developing diabetes mellitus. If there is excess weight, then insulin sensitivity is reduced. Ultimately, sooner or later, being overweight leads to the development of diabetes.
Lack of or reduced physical activity
The habit of many to move between a sofa, an elevator, a car and an office without additional physical exertion leads to a decrease in the sensitivity of cell receptors to insulin and an increase in glucose in the blood. Add the wrong diet on top of it, and diabetes is inevitable.
Smoking
Tobacco smoking in general has a very negative effect on health. It leads to cancer, cardiovascular diseases, and the list goes on and on. Diabetes mellitus is no exception. Due to nicotine, cell receptors “stall”, become insulin immune. Invariably, this will lead to an increase in blood glucose.
Good nutrition for diabetes
As for dietary rules, there is a general rule for different types of diabetes – to eat often, but little by little. Little by little, that is, in small portions in order to avoid a sharp increase of glucose in the blood. Eating frequent meals protects against the other extreme – very low blood glucose and does not allow a dangerous state of hypoglycemia.
General recommendations – stick to a daily calorie intake of 1,500 – 1,800 kcal and have your last meal no less than 40-60 minutes before a night’s sleep. For type 1 diabetes, there are no other restrictions; you can eat anything you want within reason.
Type 2 diabetes
For type 2 diabetes, it is best to exclude from your diet fast-absorbing carbohydrates that are found in food products with a high glycemic index (GI): sugar, including fructose, honey, jam, packaged juices, and confectionery. Industrial baking is especially harmful.
The basis of nutrition should be complex carbohydrates with low GI, 55-65% of the total. These are whole grains, fruits and vegetables. Vegetables and fruits should be present at every meal throughout the day. At the same time, it is worth limiting the consumption of sweet fruits (grapes, figs, bananas, melon).
The use of animal fats should be excluded as a factor provoking the development of atherosclerosis. This is cheese, high fat cottage cheese, sour cream, fatty meat, and butter. The use of vegetable oils and fatty fish should be reduced, as they contribute to the development of obesity, which complicates the fight against the disease.
Try not to over spice the food.
Try not to over spice the food. Salt develops insulin insensitivity. The norm of a diabetic is 4 grams of table salt per day, that is, less than one teaspoon. This is THE TOTAL RATION!
Remember that salt can be found in cooked or frozen foods, so take a closer look at the labels.
If possible, alcohol should be totally excluded or consumed at special occasions, to minimize its consumption. In fact, it is a very high-calorie product and provokes your appetite. If translated into quantitative values, then in a day it is not recommended to drink more than 0.33 liters of beer or 150 ml of dry red wine or 40 ml of hard liquor.