Most people who are diagnosed with diabetes or pre-diabetes are often told about the long-term complications – heart attack and stroke, blindness, kidney disease, and limb amputations. Unfortunately, too few are told that all of these complications are largely preventable with lifestyle changes, which includes diet, nutritional supplements, regular exercise, etc.

Below are some simple yet important ways to prevent complications associated with high blood sugar levels.

Lifestyle changes

Diet
Having pre-diabetes or diabetes should not prevent you from enjoying a wide variety of foods. The aim is to learn to eat well-balanced meals in the correct amounts. Knowing what to eat can be confusing. Some basic principles have stood the test of time. Here are a few tips on making healthiest food choices for you and your entire family.

*Eat lots of vegetables and fruits. Try picking from the rainbow of colours available to maximise variety.

* Eat non-starchy vegetables such as spinach, carrots, broccoli, or green beans with meals.

* Choose whole grain foods over processed grain products. Choose brown rice over white rice and wholemeal bread instead of white.

* Remove the skin from all types of meat, e.g. chicken, beef, etc.

*Choose water and calorie-free “diet” drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks.

*Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

Regular exercise
Exercise is part of a healthy lifestyle for everyone, and it’s especially important for people with pre-diabetes and diabetes. But exercise doesn’t necessarily mean running a marathon or bench-pressing 100kg. The goal is to get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends.