ways to prevent diabetes

10 Natural Ways to Prevent Diabetes

How is your sugar level? Is it normal? 

We hope your sugar level is normal. Wondering why? Because when your sugar level gets high, you might have diabetes. It is a common disease. Globally, more than 422 million people have been affected by it now. And trust us, you don’t want to be one of them. 

Once you get diabetes, there is no going back. You can control and prevent it, but you can’t cure it. Besides, there are two types of diabetes: Type 1 and Type 2. You can avoid Type 2, and that’s good news. However, the most concerning one is Type 1. Even the scientists are unable to find its actual cause and are unknown about who will get it. You can’t fend off Type 1. 

There is only one way to avoid Type 2 diabetes which is to manage your blood sugar levels. And this article shows the ten natural ways to prevent diabetes. 

Rather than saying goodbye to your favorite sweets and chocolates, it is best to prevent diabetes from happening. 

10 ways to prevent diabetes naturally

Follow a healthy diet plan.

Create a healthy diet plan and follow it every day. Make sure that your diet is low on carbohydrates and calories. The more calories you take, the more you gain weight. And overweight and obesity are some of the causes of Type 2 diabetes. According to research, people with obesity are 80 times more prone to develop Type 2 diabetes. 

If you want to prevent diabetes, a healthy diet is a must. And it should include: 

  • Low-GI (Glycaemic index) foods such as peanuts, oatmeal, carrots, eggs, avocados, nuts, etc. Such foods control blood sugar levels.
  • Foods that consist of fiber such as fruits, vegetables, whole grains, etc. Such foods reduce and improve blood sugar levels and aid in weight loss.
  • Foods that consist of Vitamin D and zinc such as cereals, eggs, fish, pumpkin seeds, milk, sesame seeds, etc. Such foods lower the risk of diabetes.
  • Avoid refined carbohydrates such as soda, pasta, pastries, sweets, etc. Such foods increase blood sugar levels.
  • Avoid processed foods and junk foods. Such foods are very high in refined carbohydrates.

Besides these, control your portion intake. A larger portion leads to overweight, increasing the chances of diabetes. Rather than overeating and gaining weight, it is best to plan and reduce portion size. You can divide and eat little throughout the day to prevent diabetes.


If you are overweight, exercise regularly to lose weight and improve your blood sugar levels. The more you lose weight, the more you stay far away from diabetes. 

According to John Muir Health, when you exercise, you let your body muscles use glucose and insulin, reducing the risk of diabetes. Otherwise, your muscles will lose the mechanism to use insulin and glucose, making you more prone to diabetes. 

Plus, regular exercise helps to improve blood circulation in your body, controlling sugar levels. Therefore, along with a healthy diet, engage in physical activity, training, yoga, meditation, cardio, etc., to prevent diabetes. Move your body every day, and don’t stop.

Drink water

Why do you think doctors recommend you to drink at least eight glasses of water every day? Because drinking water controls your blood sugar levels and prepares your body to function correctly. Moreover, it removes harmful toxins and wastes from your body that may increase the risk of diabetes. Plus, it improves your insulin response, thus controlling insulin levels. 

You can also stick to lemon juice, lime juice, kale juice, etc. They regulate and improve your blood sugar levels and blood pressure. Therefore, drink lots of water and juice to control and prevent Type 2 diabetes. 

Avoid sugar intake

High sugar levels lead to diabetes, so you should avoid sugar and sugary foods. Instead, you can go for natural sweeteners such as stevia, coconut palm sugar, date sugar, monk fruit extract, etc. These natural sweeteners are not as harmful as sugar, and they don’t increase sugar levels in your body. They are low in glycaemic and okay to consume. 

If you feel like taking sugar, then replace the sugar with such natural sweeteners. This way, you can control your sugar levels and get the taste of sugar. 

Avoid smoking and alcohol.

If you want to prevent diabetes, you should avoid smoking and alcohol. When you smoke, nicotine increases your sugar levels in your body and makes your diabetes worse if you already have it. However, when you smoke less, not only do you reduce nicotine consumption, but you also reduce the intake of high glycaemic, thus maintaining your sugar levels. 

Plus, excessive consumption of alcohol increases the sugar intake and directly affects the pancreas that secretes insulin. It causes blood glucose levels to rise, making you more prone to diabetes. Moreover, alcohol is high in sugar and calories. The more you take it, the more you gain weight, leading to Type 2 diabetes. 

If talking about the effects of smoking and alcohol, the list goes on and on. So, it is best to avoid them to prevent diabetes. Not only diabetes but to be healthy and free from several health complications. 

Be stress-free

Stress, directly or indirectly, causes diabetes and affects your blood pressure and sugar levels in your body. When stressing too much, people don’t take care of themselves. Either they eat less or overeat. In a sense, both are dangerous. 

When you eat less, you don’t get enough nutrients to maintain your sugar levels and blood pressure. However, some people eat more when stressed, not caring about the intake of calories and sugar. Thus, they gain weight, and their blood glucose levels go out of control, making them more prone to diabetes. And they skip exercises that burn calories and improve blood circulation and sugar levels. 

Moreover, stress and anxiety obstruct your body from producing and releasing insulin and absorbing glucose, causing your sugar levels to increase. So, it is crucial to be stress-free to prevent diabetes. 

Take probiotics

Not all bacterias are bad. Some are good as well. In fact, our body has bacteria in them, both good and harmful. And probiotics are good bacteria and yeasts that keep your stomach healthy. They lower glucose levels in your body, preventing you from diabetes.

Some take supplements; however, some foods are rich in probiotics such as:

  • Vegetables: Garlic, onions, savoy cabbage, shallots, carrots, cucumbers, radishes, cauliflower, etc.
  • Legumes: Lentils, chickpeas, soybeans, red kidney beans, etc.
  • Fruits: Bananas, watermelon, grapefruit, etc.
  • Nuts: Flaxseeds, almonds, etc.

These foods make your stomach healthy by increasing good bacteria. Plus, they are high in fiber. They also reduce cholesterol, control sugar levels, etc. So, taking probiotics is one of the best ways to prevent diabetes. 

Get adequate sleep

Getting quality sleep is equally important to prevent diabetes. When you don’t get adequate sleep, your body won’t be able to repair itself. It means the metabolic process slows down, which affects the absorption of glucose by the cells. Thus, increasing the blood sugar levels.

You need at least seven to eight hours of sleep every day. It keeps you fresh, healthy, and most importantly, helps you move, exercise, and engage in daily activities that are necessary to maintain your weight and sugar levels in your body. 

Drink apple cider vinegar

According to a study, drinking apple cider vinegar before bed helps control sugar levels in your body. Moreover, many believe it aids the body cells to absorb glucose and reduce glucose production in the liver, thus maintaining the body’s blood sugar levels.

Besides apple cider vinegar, you can also consume:

  • Aloe vera: It helps to lower sugar levels and reduce body weight and fat.
  • Berberine: It helps to reduce and control sugar levels in people with diabetes.
  • Curcumin: It helps to decrease glucose levels in the blood.
  • Fenugreek: It helps to slow down the absorption of sugar and carbohydrates by the body cells. 

Manage your weight

As said earlier, the more you gain weight, the more you risk yourself to diabetes. Overweight people are more vulnerable to Type 2 diabetes. So, it is necessary to control your weight and take proper precautions before gaining weight. And there are numerous ways to lose weight, like regular exercise, cardio, weight training, cycling, swimming, dancing, etc. 

Don’t try to do everything at once. Plan and start slow. 

In Conclusion

These are the natural ways to prevent diabetes. Pretty simple, right. You can control and avoid diabetes as long as you are committed, adopt good habits, and change your lifestyle. 

Besides these, you can also go for a regular checkup and consult a doctor. 

Stay healthy and diabetes-free with the help of these tips. 

Image Credits: stevepb from Pixabay

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