Things like a person’s age, ethnicity, and family history can all contribute to their overall risk for diabetes. But, lifestyle choices and eating habits can also severely increase a person’s chances of getting the disease.
The latest statistic by the Ministry of Health, on the prevalence of diabetes in Jamaica, shows that 11.9 per cent of the population, or 236,200 of Jamaicans 15 years and older, have diabetes.
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. It is more common in women in Jamaica, and it is the leading cause of death for females.
November is being observed as International Diabetes Month, under the theme ‘It takes a team’.
As the prevalence of the disease increases, the government is encouraging citizens to participate in healthy lifestyle choices, which can reduce their risk of getting the disease.
A healthy eating habit is often recommended because, according to the ministry, obesity is the most significant risk factor for diabetes. Eating a healthy, balanced diet is a great way to manage your weight and subsequently reduce your risks.
According to the British Diabetic Association, here are five ways you can eat healthier and reduce your risk of having diabetes.
1. Choose drinks without added sugar
Sodas and sweet drinks are often highly consumed in Jamaica. But these drinks often have a large amount of added sugar and, if they are consumed often, it can increase your risk of diabetes.
If you find it hard to adequately cut down on drinks with added sugar, look out for diet or low calorie versions of soft drinks and check that there’s no added sugar.
To completely cut out added sugar, drink water, plain milk or unsweetened teas as a replacement.
2. Choose high fibre carbs
A person’s risk of diabetes can increase when a simple choice is made to eat white bread, instead of whole wheat bread.
Eating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type-2 diabetes. But, wholewheat products such as oats and brown rice are high in fibre.
Because the body is unable to absorb or break down fibre, it doesn’t cause a spike in blood sugar the way other carbohydrates can.
Other carbohydrates rich in fibre include fruits and vegetable, beans and milk.
3. Eat plenty of fruits and vegetables
As we have always been told, fruits and vegetables are essential to a healthy diet and healthy life.
While they do contain sugar, the sugar found in fruits and vegetables are natural sugar, which is good for the body. It is the added sugar found in drinks or food that we should be careful about.
So, treat yourself to some apples, grapes, or leafy green vegetables the next time you feel for something a bit sweet.
4. Do not drink excessive amounts of alcohol
Drinking excessively is also another lifestyle choice that can increase your risk of diabetes.
This is because alcohol is high in calories, which can make it difficult for a person to lose weight. As previously stated, obesity is one the biggest risk factors for diabetes.
So, excessive drinking can trigger a chain effect that may increase your chances of having the disease.
5. Eat healthier fats
It might sound strange, but there is such as thing as healthy fats which give us energy.
Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems.
If you are at risk for diabetes, then you are at an increased risk for heart problems.
Since the two are linked, eat healthy fats such as avocados, unsalted nuts and olive oil.
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