Pay attention to weight

Overweight and obesity can promote inflammation in the body, negatively impacting blood sugar levels. Maintaining a stable weight helps reduce the risk of developing diabetes.

The American Diabetes Association recommends that individuals with prediabetes or blood sugar issues who are overweight should lose at least 5-7% of their body weight to prevent diabetes. By reducing fat, the body can improve insulin sensitivity, supporting more effective absorption and metabolism of blood sugar.

Eat healthy fats

Avoid consuming too many foods high in saturated fats (abundant in dairy products and meat) and high in calories. Instead, prioritize healthy fats to aid weight loss and management, preventing sudden spikes in blood sugar levels.

Unsaturated fats, or good fats, help maintain healthy blood cholesterol levels. Sources of healthy fats include olive oil, sunflower oil, canola oil, avocados, and nuts such as almonds, peanuts, flaxseeds, and pumpkin seeds. Fatty fish like salmon, mackerel, sardines, tuna, and cod are also beneficial.

Avocado contains healthy fats. Photo: Anh Chi

Increase physical activity

According to Mayo Clinic, regular physical activity offers numerous health benefits, including weight loss, stable blood sugar, enhanced insulin sensitivity, and reduced stress—all crucial factors in lowering the risk of diabetes.

Adults should aim for 30 minutes or more of physical activity daily, reaching at least 150 minutes weekly, to support fat burning and strengthen muscles. For older adults, practicing balance exercises two or three times a week can improve movement flexibility and reduce the risk of falls.

Prioritize healthy plant-based foods

Plant-based foods in your diet provide vitamins, minerals, carbohydrates, and healthy fiber. A fiber-rich diet slows sugar absorption and lowers blood sugar levels, inhibits the absorption of fats and cholesterol from food, and reduces inflammation.

Tomatoes, bell peppers, fruits, and non-starchy vegetables such as leafy greens, broccoli, and cauliflower are excellent choices. Legumes, whole grains, whole wheat bread, whole grain rice, and oats help you feel full longer and provide more energy.

Manage stress

When you are stressed, blood sugar levels rise, promoting the development of diabetes. Individuals should work moderately and avoid excessive pressure. Reduce stress through deep breathing exercises, yoga, relaxation, reading, and listening to music.

Limit alcohol consumption

Controlling blood sugar is easier if you do not drink alcohol or consume it in moderation. According to WebMD, women should not drink more than one alcoholic beverage per day, and men should not consume more than two drinks. Alcohol can cause blood sugar levels to rise too high or drop suddenly.

Anh Chi (compiled)