Having a family history of diabetes does not necessarily mean that one will automatically inherit it. There are ways that it can be prevented. One way is by lifestyle changes. Losing 10 percent of your body weight can make a big difference (Collier, 154). For instance, if you weigh 200 pounds, losing 20 pounds would be a great start. Exercise is also recommended; thirty minutes of activity per day is sufficient. Walking is the best way to start if you’re not used to exercising. The treadmill or even group exercise is also effective.
Losing weight is not always easy, so it is better to start making gradual changes. Here are some tips:
Cut back on junk food. Instead of eating that jelly donut or chocolate chip cookies as a snack, opt for a healthier snack, like almonds. Research has shown that almonds can prevent blood sugar spikes, lower blood pressure and cholesterol (National Geographic, 168).
Eat smaller portions. It has been said to only eat what can fit on your plate. So, it is best to use smaller plates; don’t go back for seconds (Collier, 154). It is also best to have more vegetables on the plate than starches.
Drink a glass of water ten minutes before eating. When you do this, it curbs the appetite (Collier, 155).
Cut back on fried foods. The fat tastes good, but too much is not good for you.
Don’t add additional salt to your food. It is an insult to a chef or cook when you add salt to your food before you taste it. Also, many processed foods are high in sodium.
Make the switch from white rice to brown rice. Eating white rice increases your chances of developing type 2 diabetes by 10 to 27 percent. White rice has a “high glycemic index”, which means that it raises blood sugar levels (Roberts-Grey). Brown rice has four times the fiber per cup, and fiber makes you feel full longer(Roberts-Grey).
Load up on spices. USDA studies have shown that cinnamon and curcumin have shown to decrease the risk of type 2 diabetes. Curcumin is a substance found in chili powder (WebMD). Chili powder is often used in a lot of Indian dishes.
Collier, Andrea King and Willarda V. Edwards, MD. “The Black Woman’s Guide to Black Men’s Health”. New York: Warner Wellness, 2007. Print.
National Geographic. Complete Guide to Natural Home Remedies. Washington: National Geographic Society, 2012. Print
Roberts-Grey, Gina. “Body & Spirit: Changing Your Health Destiny”. Essence. Publishing Solutions, June 2012, Volume 43, Number 2. Web. 04 Feb 2013.
WebMD Diabetes. “Hot Topics! What You Need to Know About Diabetes”.