Diabetes is a serious medical condition that, if not well controlled, can lead to heart disease, blindness, nerve damage and amputations. Diabetes is diagnosed when blood sugar levels get too high, however some types of diabetes can be prevented by making healthy lifestyle choices. The first step is to talk with a physician about testing your blood sugar levels and where you should keep them to avoid diabetes.
Identification
After a meal, the body breaks down the food into blood sugar or blood glucose to be used for energy. The hormone insulin must be present for the body to be able to use the glucose. Diabetes occurs when the body either does not produce enough insulin or is unable to use it properly. Type 1 diabetes can occur at any age, but it is most common in children and young adults. Having type 1 diabetes, which accounts for about 5 percent of all cases, means that the pancreas does not make insulin, says MedlinePlus. There is no way to prevent Type 1 diabetes. Type 2 diabetes can also be diagnosed at any age, and it occurs when the body cannot use insulin properly. Being overweight, sedentary and eating a poor diet can raise the risk of developing type 2 diabetes. However, keeping track of blood sugar levels and making healthy choices will help you avoid getting this condition.
Normal Blood Sugar Levels
A physician can run blood tests to determine what blood sugar levels are and if there is a risk for diabetes. Before being tested, it is necessary to fast for up to eight hours. According to the Cleveland Clinic, to avoid diabetes it is important to keep blood sugar levels between 70 to 99 mg/dL and levels can even go as low as 50 to 70 mg/dL. Adults over the age of 45 should be tested for diabetes and it may be necessary to test even sooner, if risk factors exist.
Pre-Diabetes Blood Sugar Levels
Having pre-diabetes means that blood sugar levels are starting to get high but they are not high enough to diagnose diabetes. Pre-diabetes is diagnosed when fasting blood glucose levels are between 100 to 125 mg/dL and this indicates an increased risk of developing diabetes. To prevent diabetes, the National Diabetes Information Clearinghouse recommends losing at least 5 to 7 percent of your body weight and getting regular physical activity. These two changes alone can reverse pre-diabetes and prevent type 2 diabetes from occurring in some patients.
Solution
Along with getting regular exercise and losing weight, eating the right food can also help to prevent Type 2 diabetes. The National Diabetes Education Program suggests eating a diet rich in a wide variety of fruits and vegetables; the more color in the diet, the better. If following a 2,000 calorie diet, aim for 2 cups of fruit each day and 2 to 3 cups of vegetables. Look for low fat or lean protein choices and focus on whole grains over refined grains. Refined grains such as sugary foods, baked, goods, white bread, pasta and rice all tend to be digested very quickly and can cause spikes in blood sugar levels. Whole grains and foods high in fiber take longer to be digested, and they keep blood sugar levels more steady. Aim for 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. Not skipping meals will also help to keep blood sugar levels in check, as will avoiding crash or fad diets.
