Diabetes, also known as sugar disease, is becoming increasingly common worldwide, and Turkey ranks among the countries where this disease is rapidly increasing. The World Health Organization predicted that the number of people with diabetes in Turkey, which was approximately 3 million in the year 2000, would reach 6.5 million by 2030. However, in 2014, it was estimated that the number of diabetics in our country exceeded 6.5 million, and currently, there are over 7 million diabetic patients. This rate is quite alarming, and preventing diabetes is of great importance for health.

Glucose is used as an energy source in the muscles and tissues of our body. Insulin, a hormone secreted by the pancreas, acts as a key to allow sugar to enter the cells and be used as energy. When this system does not function properly, diabetes is triggered.

When we consume a food source rich in sugar or carbohydrates, such as grains or fruits, the hormone insulin is released from the pancreas. Insulin sends signals to the cells to take in and use the sugar as energy, thereby reducing and maintaining the balance of sugar levels in the bloodstream. Once blood sugar reaches a balanced state, insulin secretion from the pancreas slows down, and equilibrium is achieved. When this balance is disrupted, such as due to the absence or ineffectiveness of insulin, the sugar cannot enter the cells and starts to rise in the blood. This leads to the development of diabetes.

Diabetes is a chronic and progressive disease characterized by elevated blood sugar levels resulting from the deficiency or ineffectiveness of insulin hormone. Type 1 diabetes is an autoimmune disease. The body perceives the pancreatic beta cells, where insulin production takes place, as foreign tissue and attacks and destroys them. As a result, insulin deficiency occurs in the body, leading to elevated blood sugar levels. Type 2 diabetes, on the other hand, is the most common type and accounts for 90-95% of all diabetes cases. In type 2 diabetes, there is insufficient insulin secretion and insulin resistance. The existing insulin cannot be effectively utilized due to this resistance. As a result, hyperglycemia, high blood sugar levels, occurs.

Preventing diabetes is highly important. Excessive blood sugar has a toxic effect and leads to inflammation. The most common symptoms include excessive thirst, frequent urination, constant hunger, fatigue, concentration problems, blurred vision, susceptibility to frequent infections, and slow wound healing. Nearly half of the individuals with diabetes continue their lives without realizing they have the disease. Therefore, individuals at risk for diabetes should undergo regular blood sugar measurements, even if they don’t experience symptoms. Risk factors for type 2 diabetes include age, obesity, family history of diabetes, impaired glucose tolerance (prediabetes), and a history of gestational diabetes.

If diabetes is not controlled, it can lead to various problems such as cardiovascular diseases, kidney failure, vision loss, diabetic foot, and hearing loss. Recent studies suggest that high blood sugar levels may contribute to Alzheimer’s disease, with some even referring to it as type 3 diabetes.

Regardless of genetic predisposition, environmental factors play a crucial role in the development of the disease. Being overweight, particularly having excess abdominal fat, is a primary risk factor. The more fatty tissue you have, the more resistant your cells become to insulin. Poor nutrition, especially high consumption of refined sugar and refined carbohydrates, lack of physical activity, presence of chronic inflammation, and chronic stress are factors that trigger weight gain and increase the risk of diabetes.

To reverse the environmental factors contributing to the development of type 2 diabetes and prevent diabetes, we will discuss six important steps.

1- Cut down on added sugar.

Instead of consuming sugary additives, carbonated drinks, pastries, and sweets, opt for complex carbohydrates, vegetables (non-starchy vegetables, especially leafy greens), and fruits with low sugar content.

2- Reduce grain consumption.

While whole wheat bread and pasta are considered healthy foods, they are rich in carbohydrates and get converted into sugar in your body. Pay attention to the amount consumed.

Most grain products contain gluten protein, which can cause inflammation, intestinal permeability, disruption of autoimmunity, and various metabolic diseases in your intestines.

Therefore, completely eliminating gluten, minimizing grain consumption, or opting for gluten-free grain products every other day (such as quinoa, gluten-free oats, and buckwheat) can help reduce inflammation in the body.

3- Consume fresh and unprocessed foods.

By having a colorful, diverse, and balanced diet, you increase your intake of antioxidants and fiber, which aids in balancing blood sugar.

Increasing dietary fiber by consuming seasonal vegetables during meals can slow down the absorption of your blood sugar.

Consuming foods containing healthy fats such as coconut oil, olive oil, avocado, ghee, almonds, walnuts, and hazelnuts can reduce inflammation.

You can meet your protein needs through organically raised meats, eggs, and seasonal seafood.

4- Engage in regular exercise.

By adding at least 30 minutes of walking or your favorite sport to your daily routine, you can reduce the risk of developing type 2 diabetes and cardiovascular diseases.

5- Reduce stress and increase sleep duration.

Stress can increase inflammation in the body and lead to an increased desire for food. It can also stimulate glucose release from the liver, causing blood sugar levels to rise even when we haven’t eaten.

Regular sleep, meditation or yoga, spending time with friends and family, pursuing hobbies, and maintaining a balanced diet can help reduce stress in the body.

6- Take care of your gut health.

Factors such as sugar, gluten, industrialized dairy products, additives, and air pollution increase stress in the body, leading to the disruption of the structure and flora of the intestines, where most nutrient absorption takes place. Digestive and absorption disorders and increased intestinal permeability can contribute to metabolic diseases like type 2 diabetes.

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