How to Prevent Type 2 Diabetes
Posted by Laura Geraghty | 29th Aug 2023
What is Type 2 Diabetes?
Type 2
diabetes is a common chronic metabolic
condition, its development is primarily brought on by an interaction of
two key factors: impaired insulin secretion by pancreatic beta-cells and
impaired insulin sensitivity of tissues. We need insulin to help blood sugar
enter the body cells so it can be used as energy.
There is
comprehensive evidence to suggest that the onset of Type 2 Diabetes (T2DM) can be
delayed or prevented with lifestyle interventions.
How Can I Prevent it?
These are the lifestyle interventions that can be helpful in reducing the risk of type 2 diabetes:
Maintain a Healthy Weight: Excess body weight around the abdomen is associated with an increased risk of developing type 2 diabetes. If you are overweight or carrying extra weight around your tummy losing 7 to 10 percent of your body-weight and keeping it off may help or delay the development of T2DM.
Follow a balanced diet: Concentrate on eating a diet full of whole foods, such as fruit and vegetables , whole grains, lean proteins, and healthy fats. Reduce your consumption of processed foods, sugary beverages, and high-calorie snacks. Aim to have half your plate filled with fruit and veg, quarter with a source of protein and quarter carbohydrate.
Regular Physical Activity: Being physically active can reduce the chances of developing a long-term condition by up to 50%. Adults should be active for at least 30 minutes per day five days per week (150 minutes in total weekly) with a mix of strength training exercise and aerobic activity.
Regular Check-Ups: It is always important to discuss any concerns with a healthcare professional. Your doctor can check your HbA1c, which is a test used to diagnose prediabetes and diabetes. Your doctor can also advise or refer you for further counselling in this area.
Here at GourmetFuel, we have a large variety of meals that can support your journey to a healthier lifestyle and to prevent Type 2 Diabetes. Have a look at some of our diabetes friendly meals: Fishcakes with Tartare Sauce & Greens, Strawberry & Balsamic Grilled Chicken Salad, Egg White Omelette with Goats Cheese, Chickpea Cookie.