Are you gorging on refined carbohydrates like rice and refined wheat? Is your diet sorely lacking in whole grains? Chances are you could be snacking on a one-way plate to diabetes, one of the top causes of death in South Africa. A new study has revealed that these dietary decisions could be behind the growth of new cases of type 2 diabetes across the world.
But it’s not just the carbohydrates contributing to these sky-high rates. Consuming too much red and processed meats could also be ramping up your risks of developing this often-fatal disease. The study looked at the 14 million (yep, that’s not an exaggeration) cases of diabetes and found that if you’re loading up on bread, sausages, bacon and salami, you could be headed for a health crisis.
READ MORE: The Science behind Your Sugar Cravings—and How to Beat Them
It’s not all doom and gloom. These findings can help you pinpoint where you’re going wrong and make smart choices that might help hit the brakes. In this article, we’ll look at some of the symptoms of type 2 diabetes and the tweaks you can make to avert a worst-case scenario.
Type 2 Diabetes: What are the Symptoms?
According to Sweet Life Diabetes—SA’s largest online diabetes community—almost 50% of those with diabetes are completely unaware that they have the disease. But that’s understandable because a) the signs of diabetes are often diagnosed or mistaken for other health issues and, b) many of the symptoms can be relatively minor, so these problems often go unchecked for years at a time.
If you suspect you might have diabetes, here are a few common symptoms to look out for:
- Increased thirst
- Frequent urination
- Increased hunger
- Unintentional weight loss
- Fatigue
- Blurred vision
- Slow-healing sores
- Frequent infections
- Numbness or tingling in your hands or feet
- Patches of darkened skin
However, it may take years for this disease to show any signs, so it’s important to schedule a doctor’s appointment as soon as possible to rule out the worst.
READ MORE: The 6 Tips for Eating Less Without Knowing It
Type 2 Diabetes: Is It Preventable?
Both prediabetes and type 2 diabetes are largely preventable, and research has shown that the majority of those suffering from the disease can make a few simple lifestyle choices to turn back the clock. Bonus: most of the tweaks we’ve listed here will also help prevent other life-threatening health complications like heart disease and many different kinds of cancer.
1. Tip the Scales
In the right direction. Getting your weight under control, especially if you are obese, can be one of the most effective strategies in your fight to ditch diabetes. The American Diabetes Association suggests that those with prediabetes aim to lose 7% of their bodyweight by exercising more (or eating less). Tap through to our quick guide to ditching those extra kilos.
2. Get Active
Not only will exercising more help you lose weight, but it will also help regulate your blood sugar levels and boost your sensitivity to insulin—two crucial factors that could help in the fight against diabetes. Mayo Clinic recommends shooting for 150 minutes of exercise every week, prioritising aerobic sessions like running.
3. Switch Up Your Diet
If your meals are heavy on refined carbohydrates and processed meats (and not much else), swapping these options—especially the carbohydrates—for lean chicken and healthy veg is a quick fix with immediate results. You should also aim to ramp up your fibre intake as various studies have found that this macronutrient can help with blood sugar control and weight management. Other research on the topic suggests that you should also opt for healthy fats, like the unsaturated kind found in olive oil, nuts, seeds and fatty fish.
READ MORE: Everything You Need To Know About The Keto Diet Plan
4. Ditch the Cigs
According to some research, smokers are far more likely—around 50%—to develop diabetes than those who aren’t lighting up. Vaping? The verdict isn’t in just yet, but it may be wise to avoid electronic alternatives until there’s concrete research on vaping’s long-term risks.
5. Take a Teetotal Approach
There is some evidence that moderate alcohol consumption could ramp up your risk of developing diabetes. Coupled with the fact that frequent drinkers tend to weigh in heavier than their teetotal peers, it may be wise to limit how much alcohol you’re consuming every week.
