Contents:
- Medical Video: Preventing Pre-Diabetes
- What are the risk factors for diabetes?
- Lower the risk of diabetes by adopting a healthy diet
- What kind of healthy diet can I apply?
Medical Video: Preventing Pre-Diabetes
Diabetes has now become a serious problem in the world, including in Indonesia. According to the 2014 Data Sample Registration Survey, diabetes was ranked as the third largest cause of death in Indonesia with a percentage of 6.7%. Could you be included?
Take it easy, there are various ways that can be done to reduce the risk of diabetes, one of them by implementing a healthy diet.
According to the National Center for Biotechnology (NCBI), eating patterns are mentioned as one of the factors that reduce the likelihood of a person developing diabetes. So, what kind of diet can reduce the risk of developing diabetes?
What are the risk factors for diabetes?
There are three types of diabetes: type 1, type 2, and gestational diabetes. About one in four people do not know that they have a risk of developing this disease.
Identify the following diabetes risk factors:
- When your family member may be a father, mother, brother, sister or other family member having a history of suffering from diabetes, it is likely to decrease in you.
- Disorders of the pancreas. Damage to the pancreas can inhibit its performance in making insulin.
- Experience insulin resistance. Diabetes, especially type 2 diabetes, is often caused by the presence of insulin-resistant cells. This indicates that the pancreas must work harder to meet the body's insulin needs.
- Overweight. Insulin resistance can be caused by excessive weight, which results in a person getting type 2 diabetes.
- Born to a mother who has gestational diabetes. Gestational diabetes affects the mother during pregnancy. If you are born to a mother who has diabetes during pregnancy, this increases your risk of developing diabetes later.
- Irregular lifestyle. For example, with less physical exercise or exercise.
- If you are over 45 years old and are overweight, be aware that you have a high risk of developing diabetes.
Lower the risk of diabetes by adopting a healthy diet
In essence, whatever the risks are haunting, there are many things that can be done to delay or even reduce the risk of diabetes. One of them is by applying a healthy diet every day. Consuming foods that are healthy and highly nutritious can achieve your healthy weight.
Reporting from Harvard Health page, people who adopt a healthy diet by eating foods dominated by vegetable sources, showed a reduced risk of developing diabetes by 20% compared to those who did not eat healthy food.
In people with the healthiest diet, regular consumption of fruits, vegetables, nuts, can reduce the risk of developing diabetes by 34%. While people who do not adopt a healthy diet, their chances of developing diabetes increase to 16% higher.
What needs to be emphasized here does not mean that you should always consume vegetable sources continuously or follow a strict diet that is difficult to do. But this recommendation is more suggesting that you can sort out what food sources are good and not good for consumption if you want to reduce your risk of diabetes. Varied consumption of foods with lots of animal sources is still very possible while considering the frequency.
What kind of healthy diet can I apply?
It's not difficult if you want to adopt a healthy diet to reduce the risk of diabetes. You only need to comply with the rules for eating healthy foods, such as the following:
- Set your meal portion. Fill half a plate with fruit and vegetables, another quarter with protein such as chicken and fish, and another quarter with whole grains and wheat such as rice.
- Drink low-fat milk and yogurt. Do not have high fat milk.
- Less intake of saturated fat, sodium, and sugar.
