10 tips to prevent diabetes

Get physically active and strengthen your body's machinery for handling blood glucose- the key to diabetes prevention. Moreover, exercising regularly helps you lose weight, which further reduces your risk of developing diabetes.

Excess weight makes it harder for the body to use insulin to control blood sugar. So, maintain a healthy weight by eating right and exercising regularly.

Hydrogenated vegetable oils and other trans fats have been shown to contribute to heart disease and may also contribute to diabetes type 2.

Avoid eating foods such as white rice and dry cereals as they are high on refined carbohydrates. Processed and fried foods are also unhealthy and the fats and carbohydrates found in them undermine your health.

Have a diet rich in fibre. With high-fibre carbohydrates, glucose is released slowly, preventing the typical blood sugar spike that leads to diabetes.

Smoking is not only associated with the development of diabetes but it also contributes to heart disease and causes lung cancer.

Add lots of fruits and vegetables to your diet to prevent diabetes. Fresh fruits and vegetables have fibre content. If you eat canned or frozen fruits, avoid ones with sugar or other additives. If eating canned or frozen vegetables, try to use low-salt or no-salt varieties.

Studies have shown that drinking too much tea and coffee (more than 4 cups a day) multiplies your risk of developing diabetes. It is advisable to keep your coffee and tea cups under check.

Eating small meals regularly throughout the day is important for regulating your blood sugar and avoiding sudden blood sugar hikes that make your pancreas to produce insulin.

If you have prediabetes, it becomes all the more important to make sure other aspects of your cardiovascular health are under control. High blood pressure, also known as hypertension, is associated with a higher risk of diabetes. Consult your doctor to make sure your blood pressure is within the normal range i.e. under 120/80 mmHg for those aged under 65 years.