7 tips to keep obesity and diabetes at bay

Both obesity and diabetes are metabolic diseases that can cause serious damage to health.

Obesity and diabetes are two metabolic diseases that have become a global public health problem. In Brazil, there are more than 13 million people living with diabetes, data from the Brazilian Society of Diabetes (SBD) indicate. And, according to the Ministry of Health, there are 6.7 million people with obesity in the country.

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It is worth noting that often one is a consequence of the other. This is because obesity is a major risk factor for conditions such as high blood pressure, diabetes, joint problems, breathing difficulties, gout, gallstones and even some forms of cancer. Diabetes, in turn, can lead to complications in the heart, arteries, eyes, kidneys and nerves. In severe cases, the disease can be fatal.

How to prevent obesity and diabetes?

When it comes to obesity and diabetes, prevention is the best way. And in this sense, food plays a fundamental role. This is because a balanced and diverse diet can do a lot of good for the health of the body, especially since it can help reduce inflammation.

“A healthy diet, with an eating pattern that favors natural and varied foods, is the basis for the prevention and treatment of obesity and diabetes,” says endocrinologist Dr. Deborah Beranger. Below, the expert gives 7 tips for keeping conditions at bay. Watch:

1 – There is no “right” diet for everyone

For the physician, the beauty – and challenge – of medicine is understanding how individuals are different and how the same treatment can lead to different responses in different people.

“A drug that saves one person’s life can cause a deadly side effect in another. The same principle applies to the meal plan. Even though one person may get amazing results on a certain diet, that doesn’t mean you’ll get the same results. Same results. And just because a diet doesn’t work for you, doesn’t mean you failed—it could just mean the diet wasn’t right for you.”

2 – You must like it (even better if you love it)

Even if we had some research showing that one diet is best, if you don’t like eating a certain food, you’re unlikely to be able to adhere to changes in habits.

“We don’t behave when we feel deprived, and if you eat food you don’t like, it won’t work and it will become unsustainable. Find a healthy eating style that you love and that matches what you like. There are tons of tasty and too healthy options.” to settle for foods we don’t like,” guides the endocrinologist.

3 – Avoid highly processed foods

If you follow only one of the seven rules: follow that. That’s because diets high in highly processed foods are major contributors to the epidemics of obesity, diabetes and high blood pressure, Deborah warns.

“There are several definitions for ultra-processed foods, but are they processed foods, high in added sugars (like high fructose corn syrup) or refined grains (like white flour or white rice), or chemical ingredients that enhance flavor for make them hyper-appetizing”, explains the professional.

According to her, these foods often contain many ingredients you wouldn’t recognize as food, such as preservatives and other chemicals. Therefore, your doctor recommends special care, including “fit,” “light,” “zero,” and “diet” products, which may have fewer calories, but higher content of added chemicals. One important tip is to minimize or eliminate highly processed foods, processed meats, and fried foods.

“Although making small changes over time is an effective strategy for long-lasting results, cutting out processed foods for a period of time (one week to one month) can help reset your taste buds and get you back on the road to health faster,” explains.

4 – Include vegetables in your diet

Surely eating greens is a surefire way to a healthier body. “Every reputable expert recommends that leafy greens make up a big part of your diet. That doesn’t mean you have to be a vegetarian, but the simple act of including greens in most meals can do wonders for your heart health. These foods contain micronutrients, antioxidants, vitamins, minerals and phytochemicals that help with satiety and the job of nourishing the body and fighting inflammation,” says Dr. Deborah.

5 – Don’t forget the fibers

“They are essential in the diet, because a diet rich in fibers can improve health in many respects. This is because they reduce the absorption of cholesterol, fats and sugars, and cause a prolonged sense of satiety, because they remain in the stomach for a long time with the other nutrients longer, delaying the feeling of hunger and the consumption of more calories,” says the doctor.

Furthermore, fibers also have the power to regulate intestinal transit, provided they are consumed with a sufficient amount of water. They are present in whole grains, leafy vegetables and fruit peels, in the case of insoluble fibers. “Soluble fiber is already present in grains like oats, legumes like beans and peas, citrus fruits, apples and soft fruits,” Deborah explains.

6 – Keep an eye on portion sizes

Even if it is healthy food, overeating is still harmful. “Slow down, eat mindfully, and serve meals in smaller plates. Include fiber, good fats, and lean proteins, as digestion is slower. These are proven strategies for cutting back on food without feeling hungry,” she comments.

7 – Eat at home

Eating out can be a recreational activity, but some studies have shown that eating out too often is significantly associated with an increased risk of death from all causes.

«This is established, because sometimes a simple chicken breast in a restaurant may have been cooked in oil, accompanied by sauces that add fat, and all this increases the calorie and lipid profile of the dish. The benefits of cooking the dish They are indisputable. Better quality food, lower costs, a stronger bond with loved ones, and healthier choices are just some of the benefits of home cooked meals,” says the doctor.

Emphasize that you don’t have to be a chef to put good quality, nutritious food on your table. “Start with one or two ‘home-cooked’ meals that you enjoy and can prepare quickly. Also, practice mindful eating. Don’t let the term put you off. Just pay attention as you eat, savor each bite, and stop when you’re full.” , concludes the endocrinologist.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.