For some people, diabetes is an unavoidable disease they get passed down from their ancestors. But for others, it can be avoided by following some basic rules regarding diet and exercise. These types of changes don’t happen over night because they’re based on long term habits. If you want to reduce your chances of getting type 2 diabetes, avoid these 10 common habits.
1. Limiting Produce
Counting calories is not enough to help you avoid diabetes. You need to make sure you calories count. Make sure you consume plenty of fresh fruits and vegetables each day to keep your body healthy and strong.
2. Morning Pastry
When you have your morning coffee, it’s easy to reach for a pastry as well. This could be a muffin, donut or croissant. No matter what you choose, it will probably cost you around 300 calories, plus plenty of sugar and fat.
3. Starchy Carbs
Eating too many simple, starchy carbs will cause your blood sugar to increase, which can lead to weight gain. The more you weigh, the higher your chances are of getting diabetes.
4. Sugary Drinks
The average sugary drink contains about 150 calories, plus artificial coloring and flavoring that’s not good for you. These empty calories will only do you harm.
5. Skip Breakfast
Even if you’re not a morning person, skipping breakfast is a bad idea. If you want your metabolism to get started, you need to give it some food. Even if it’s small, eat something each morning.
6. Unplanned Shopping
If you go to the grocery store without a shopping list, you’re much more likely to buy things just because they sound good, or out of impulse. These items tend to be less healthy than those you would buy with a plan in mind.
7. Frown on Fish
Even if you don’t like the taste of fish, adding to your regular diet is a good thing. Wild salmon is packed full of Omega 3 fatty acids, which are known to help manage your blood glucose levels, which reduces your chances of getting diabetes.
8. Irregular Sleep
It’s a scientific fact that not getting enough sleep can lead to weight gain and increase your chances of getting diabetes. If you eat more whole foods, drink plenty of water, and exercise regularly, sleep will come easier and help you maintain a healthy weight.
9. Late Night Snacking
One of the surest ways to pack on extra pounds is to eat too much food, especially right before bed. Eating unnecessary calories right before your body lays still for 8 hours should be avoided.
10. Emotions and Food
When you eat for desire instead of necessity, you tend to go for things that taste good, and don’t necessarily fuel your body in a good way. Try to keep emotions out of the kitchen whenever possible.