In recent years, global medical experts have made many breakthroughs in the field of diabetes, especially the prevention of diabetes. Readers may wish to learn the following 10 tips to stay away from the diabetes threat.
Eat more gluten. Gluten, or gluten, is found in cereal crops. Researchers at Harvard University followed 200, 000 participants, with a total of 16, 000 people with type 2 diabetes during the follow-up period. The results showed that people who ate the most were 80% less likely to develop type 2 diabetes than those who ate the least.
Limit your intake of carbohydrates. At the university of Alabama at Birmingham nutrition researchers published in the journal of the American medical association, according to a study in the daily diet to reduce carbohydrate intake can prevent or reverse diabetes. By adjusting the diet, it is possible to eliminate the symptoms of most patients.
Be a vegetarian. Chen Ceng Xi Harvard University school of public health, the researchers found that the high quality of vegetarian (such as whole grains, fruits, vegetables, nuts and soy products) can greatly reduce the risk of type 2 diabetes. The findings, published in the journal plos medicine, suggest that eating vegetarian foods, such as fruits and vegetables, can also help prevent type 2 diabetes.
Eat at home. Researchers at the harvard school of public health found that eating at home helped reduce the risk of type 2 diabetes, after a 36-year follow-up study of 100,000 participants. People who ate two meals a day (11 to 14 times a week) were 13 percent less likely to develop type 2 diabetes than those who ate less than six times a week at home.
Cook and stew. Icahn the mount sinai school of medicine researchers published in the journal diabetes learn in Europe, according to a study of insulin resistance obese people, avoid eating “advanced glycosylation end products (AGE) can improve insulin sensitivity. AGE is a common byproduct of the cooking process. It is common in dry and hot processed foods. It is too high in the body to cause insulin resistance and other pre-diabetes symptoms.
Drink coffee. Researchers at Aarhus university in Denmark found that coffee contains two active substances, coffee and caffeic acid. When blood sugar rises, these two substances cause an increase in insulin secretion and increase the amount of glucose in muscle cells, similar to the current prescription for diabetes. This means that drinking coffee may be good for your blood sugar, but be careful not to add sugar or milk.
Lose weight early. Researchers at st George’s college, university of London, UK, found that obese young people who lose weight before reaching middle age can largely avoid health risks. The researchers used men’s military service records, which collected men’s body mass index (BMI) at 21 and followed up 30 years later. The results showed that men with a high BMI at age 21 had a lower BMI at age 50, similar to the risk of developing diabetes at a young age.
High intensity interval training. Of human movement and nutritional sciences at the university of Queensland in Australia, the researchers asked participants to 24 weeks of high-intensity intermittent exercise, found that the exercise can improve the body’s sensitivity to insulin, improve physical quality and reduce the risk of exercisers developing diabetes and cardiovascular disease.
Balance the intestinal flora. According to a study in the journal nature, a scholar at the university of Copenhagen, Denmark has chosen 277 nondiabetic and 75 people with type 2 diabetes, tested their blood concentrations of more than 1200 kinds of metabolites, and hundreds of types of bacteria in the human gut for DNA analysis. The results show that the imbalance of certain intestinal bacteria leads to increased insulin resistance, which increases the risk of developing type 2 diabetes.
Keep your heart rate low. Researchers at Pennsylvania state university followed nearly 100, 000 Chinese adults with heart rate monitoring, excluding diabetics, and followed up with the rest. The study found that participants with too fast heart rate were at increased risk of developing diabetes, pre-diabetes and a shift from pre-diabetes to diabetes.