How To Prevent Adult Onset Diabetes

This Hub outlines steps you can take to try to prevent diabetes. These steps will not work for every single individual, unfortunately. Nonetheless, these are good general guidelines to follow.

Take a long, hard look at what you are currently eating and be prepared to make some changes if you are concerned about what you discover. Here are some red flags to look for: eating too many processed or “bad” carbohydrates is a bad idea. (“Good” carbs are those made from whole grains.)

Pay attention to when you are consuming your carbs and which carbs you are eating. Are you snacking on carbs right before bed, for example? This is not a good idea. Stop eating (especially carbs) two to three hours before bedtime.

Also, try to keep your food consumption in a proper balance. Doctors recommend a 30-40-30 fats/carbs/proteins ratio. Do you eat a few heavy, rich meals each day or do you eat five to six small, well balanced meals? Does your breakfast contain a lot of protein? (Hint: a high protein breakfast is a good idea.)

You may need to make some changes based on the eating advice mentioned above in order to prevent diabetes. Obviously, it can be difficult to change your eating habits. It requires a considerable amount of will power to give up (or significantly reduce your consumption of) certain foods, especially if you really like them. But if you consider the big picture, including the fact that your health is of the utmost importance to you and the people who love you, this can sometimes make it easier to make such dramatic changes.

Unless the breads (or muffins) or other carb-rich foods you might consider eating are made out of whole grain flour, you will want to avoid them. This means you will want to avoid eating bleached flour, white flour, enriched flour or any other kind of flour that is not clearly marked as “whole grain” flour. This particular piece of advice is of vital importance if you want to prevent diabetes, especially if you have a family history of adult onset diabetes.

The more lean muscle you can build and the more fat you can shed from your frame, the better your chances of preventing diabetes now and in the future. A lean body and good health go hand in hand. Of course, there are many other health benefits (in addition to diabetes prevention) that come from getting into good shape.

Drinking water cleans out the system, which is very important if you want to prevent diabetes. This means you should be sipping on a glass of nice, cold water throughout the day. Try to make water your main beverage of choice and try to steer clear of soda, even diet soda, which is not good for you even if it is low calorie.