Diabetes is a condition closely related to eating habits. When blood sugar levels continuously rise due to food intake, insulin's ability to regulate blood sugar gradually diminishes, increasing the risk of developing diabetes. Dr. Navid Satar, a metabolic medicine expert at the University of Glasgow in the UK, shared simple dietary change tips to help prevent diabetes with the Daily Mail.

Snacks should be small and eaten slowly.

Professor Navid Sattar said, "The widely spread snack culture worldwide is a major cause of weight gain," and advised, "When choosing snacks, opt for smaller sizes and eat slowly." Popular snacks such as potato chips, chocolates, and cakes lead to excessive intake of calories, sugars, and fats. Buying snacks in bulk or choosing large-sized products makes it difficult to control the amount consumed, increasing the risk of nutritional excess. Sometimes, it is better to indulge occasionally but avoid stocking up on large quantities of snacks, and to regulate intake appropriately. For example, slowly savoring a piece of chocolate, which contains about 50 kcal, twice a day with a cup of tea. Eating slowly allows you to enjoy the sweetness longer, satisfy cravings, and can help keep blood sugar levels relatively lower.

Cutting down on sugary drinks

Not drinking beverages containing sugar or liquid fructose is an easy way to reduce the risk of developing diabetes. If quitting sweet drinks is difficult, it is advisable to replace them with zero-calorie drinks or water instead of sugared beverages. Professor Satar said, "Sugary drinks like cola are 'empty calorie' foods with little nutritional value and high calories, offering no benefit when consumed," and added, "Gradually reducing the intake of sugared drinks and getting your taste buds accustomed to this change is important." A can of cola contains about 35 grams of sugar, which exceeds the World Health Organization (WHO) recommended daily sugar intake of 25 grams.

◇Do not add sugar to tea and coffee

Just like sugar-free beverages, you should break away from the habit of adding sugar in your daily diet. For example, be cautious about adding sugar to tea or coffee. To reduce sugar intake in everyday life, it is necessary to practice not becoming accustomed to sweetness. When craving sweet snacks, try consuming fresh fruit. This helps you feel full longer and reduces the desire for unhealthy snacks. Professor Satar said, "Consuming a lot of sugar can lead to taste addiction, where you become insensitive to sweetness, so you should gradually reduce sugar intake and strive to restore a healthy palate," and added, "Once you break free from the stimulation of sweetness, sweetness will then feel very intense."

Adding vegetables to your meal

It is good to fill half of your dinner menu with vegetables. Professor Satar said, "Adding a little more salad or other vegetable dishes than usual to your meal can help you feel full longer and gradually raise your blood sugar levels." Start by choosing one preferred type of vegetable to add to your diet, and as you become accustomed to vegetable intake, gradually increase the variety of vegetables.

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These days, most beverages are almost sugar-free.

Although it is zero calories,

It seems to contain a lot of additives.

Children also drink it frequently.

I'm really worried.