I’m a doctor and this is how to prevent diabetes

The number of people suffering diabetes worldwide, they have soared. According to a recent study, More than 800 million adults live with this disease.

Furthermore, a report from International Diabetes Federation I threw this away Chile is above the global average and it is estimated that around 1,700,000 Chileans suffer from it.

But is there a way to prevent it?

It depends on the type, that’s the doctors’ answer. And that’s it Type 1 diabetes, which prevents the body from producing insulin, cannot be avoided. although it can be treated effectively. Even though doctors still don’t know how to prevent it, genetics remains a determining factor.

In addition, type 2 diabetes -which occurs when the body becomes resistant to insulin, usually in sedentary and overweight or obese patients- Yes, this can be avoided by changing your lifestyle.

As explained Dr. Leana Wen, emergency physician and academic at George Washington University has cnn , Diabetes “is a chronic disease that has many impacts on health.”

Among them, there is the greatest risk of developing cardiovascular diseases, lower limb amputation, kidney failure, blindness and, in the worst cases, death.

The doctor Aníbal Donoso, nutritionist and diabetologist at Clínica Universidad de Los Andes , Diet is essential for people prone to diabetes because it promotes “weight loss and prevents overweight and obesity”.

As the expert explains The Third, that’s how it is how a plate of food should be composed For those who want to prevent this disease:

• 50% vegetables. You can choose green leaves, and also opt for non-starchy vegetables, such as carrots, peppers, broccoli, among others.
• 25% protein. Lean beef, chicken, turkey or fish are those recommended by the diabetologist.
• 25% carbohydrates. You can choose between rice or pasta (ideally whole grain), starchy vegetables, or grains like corn.

Furthermore, the expert underlines the importance of Add regular physical activity to your routine.

Dr. Donoso also shares What foods do you recommend most to prevent diabetes? These must be in their natural form:

1. Legumes. Avoid consuming them with carbohydrates like rice and noodles, as well as processed meats like sausages.
2. Vegetables. Leafy greens and non-starchy alternatives.
3. Whole grains. Bread, rice, noodles and whole wheat flours.
4. Lean meats. Beef, saddle, dark or pink meat, chicken, turkey and fish.
5. Fruits with a lower glycemic index. Berries like strawberries, blueberries, blackberries, raspberries. Also apples, pears and kiwi.
6. Cereals. Quinoa and whole oats.
7. Dried fruits. Almonds, walnuts and pistachios (in moderation).
8. Low-fat dairy products.

The expert also suggests What Foods People Should Avoid to Stay Healthy in General: Ultra-Processed Foods which, as he explains, “are foods modified from their natural form through industrial techniques.”

“They are characterized by a high content of sodium, simple sugars, saturated fats and trans fats.”

SO, It is best to avoid foods like:

• Sweet drinks.
• Junk food. Like pizza, burgers, fries, etc.
• Processed meats. Viennese, hamburgers and nuggets.
• Sweet snacks. Cookies and cakes.
• Sweet cereals.
• Fried foods in general.

“The goal is to switch to whole foods like fruits, vegetables, nuts and legumes, and eliminate sugary drinks. People who are unsure about the best foods can ask their doctor to recommend a nutritionist,” said Dr. Wen.

And maintaining weight within healthy limits, avoiding high blood pressure and high cholesterol will be key to reducing the risk of developing diabetes as well.

“Fortunately, “The same lifestyle changes that help reduce the risk of diabetes also help reduce the risk of developing these other diseases. »

“The most important thing to emphasize is that “Diabetes mellitus is an asymptomatic disease.” says Dr. Donoso The Third

This is why the expert insists that people “measure their blood sugar (glycemia) 1 to 2 times a year on an empty stomach, in order to investigate people with alterations.

This, “particularly in the population at higher risk of developing diabetes, such as obese and overweight people, first-degree relatives with diabetes, women with a history of gestational diabetes, people over 40 years of age, and those with other chronic illnesses such as high blood pressure and lifestyle sedentary.

AND If symptoms appear, it means the person has “poorly controlled diabetes.” . These are generally:

• Frequent urination (polyuria).
• Unexplained weight loss.
• Uncontrollable thirst (polydipsia).
• Uncontrollable hunger and not gaining weight (polyphagia).

“If you have these symptoms, you should urgently consult your family doctor” the doctor mentions.

Dr. Wen explained that before diabetes, People may enter a stage of prediabetes where treatment involves “losing weight, becoming more active, and eating healthy foods.”

Instead, In people who have already been diagnosed with diabetes as such, there are personalized drug treatments for each case, even if “it is necessary to continue to modify the lifestyle”.

Among them are exercise, especially for those who work in the office, a healthier diet, maintaining optimal weight and, very importantly, stop smoking if the patient has this habit.

“People who smoke are 30 to 40% more likely to develop type 2 diabetes.” compared to those who do not smoke. Quitting smoking helps reduce the risk of developing diabetes and it is also very important for those who have already been diagnosed with diabetes to stop smoking in order to reduce their chances of suffering from heart attacks and strokes.