Avoid foods that are "bad carbohydrates" — high in sugar with little fiber or nutrients: white bread and pastries, pasta from white flour, fruit juices, and processed foods with sugar or high-fructose corn syrup.
Choose these foods and drinks less often: Processed foods such as packaged snacks, packaged meat, chips, granola bars, sweets, and fast foods. Trans fat, found in things such as margarine, snack food, packaged baked goods, and many fried foods. Sugary drinks such as fruit juice, sports drinks, and soda.
Cut sugar and refined carbohydrates from your diet. Eating foods high in refined carbohydrates and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. ...
Quit smoking if you are a current tobacco user. ...
Higher consumption of coffee, whole grains, fruits, and nuts is associated with lower risk of diabetes, whereas regular consumption of refined grains, red and processed meats, and sugar-sweetened beverages including fruits juices is associated with increased risk.
Some studies suggest that drinking coffee — whether caffeinated and decaffeinated — may actually reduce your risk of developing type 2 diabetes. If you already have diabetes, however, the impact of caffeine on insulin action may be associated with higher or lower blood sugar levels.
Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Stress alone doesn't cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 diabetes. Our researchers think that high levels of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make.
About 88 million people have prediabetes, a precursor to type 2 diabetes. There is no cure for type 2 diabetes. But it may be possible to reverse the condition to a point where you do not need medication to manage it and your body does not suffer ill effects from having blood sugar levels that are too high.
Losing sleep—even just one night of too little sleep can make your body use insulin less well. Skipping breakfast—going without that morning meal can increase blood sugar after both lunch and dinner. Time of day—blood sugar can be harder to control the later it gets.
Though we know sugar doesn't directly cause type 2 diabetes, you are more likely to get it if you are overweight. You gain weight when you take in more calories than your body needs, and sugary foods and drinks contain a lot of calories.
If diabetes isn't treated, it can lead to a number of other health problems. High glucose levels can damage blood vessels, nerves and organs. Even a mildly raised glucose level that doesn't cause any symptoms can have long-term damaging effects.
Diabetes can also cause people to urinate more frequently , as well as feel very thirsty. This may lead them to drink more, which can cause clear urine.
