How to prevent diabetes

New Delhi – An expert has suggested that by making certain changes in lifestyle, one can delay and even prevent type 2 diabetes.

According to Shubhda Bhanot, Nutritionist and Senior Diabetic Educator at Medanta, the Medicity, Gurgaon, a healthy lifestyle can even help you avoid the serious health complications of the disease such as nerve, kidney and heart damage, Diabetic Living India Magazine reported.

One of the studies found that overweight adults reduced their diabetes risk by 16percent for every kilogramme of weight lost.

Also, those who lost a modest amount of weight, at least 5 to 10 percent of initial body weight and exercised regularly, reduced the risk of developing diabetes by almost 60 percent over three years.

It was advised to avoid saturated fats, like desi ghee, butter, etc., can increase risk of heart diseases, instead fats rich in omega 3 fatty acid like soya and Rice bran oil can be consumed.

Bhanot suggested not to consume excess of packaged and ready to eat food (biscuits, namkeens ) as they have trans fats. Consume lean meat and plant proteins over red meat. Cut back on refined carbohydrates and sugary drinks.

It was said that white bread, white rice, white pasta and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juices. Over time, eating lots of these refined carbohydrates and sugar may increase your risk of type 2 diabetes.