According to the World Health Organization (WHO), diabetes is one of the leading causes of death worldwide, and its prevalence is rapidly increasing in all countries. It is estimated that over 422 million adults were living with the disease in 2014, and projections suggest that approximately 552 million people will be affected by 2030. This represents a significant increase compared to previous numbers.
But the good news is that many cases of diabetes can be prevented or delayed through lifestyle changes, particularly in diet. The adoption of a healthy diet is increasingly recognized as an effective strategy for prevention and control.
Diabetes is a chronic disease characterized by high blood glucose levels. There are two main types of diabetes: type 1, which usually develops in childhood or adolescence and is caused by insufficient insulin production, and type 2, which occurs mainly in adults and is associated with excess weight, sedentary lifestyle, and poor dietary habits.
The WHO emphasizes that type 2 diabetes, which accounts for the majority of cases, is largely preventable. A balanced diet, focusing on whole foods, fruits, vegetables, grains, lean proteins, healthy fats, regular physical exercise, reducing excessive alcohol consumption, and eliminating tobacco use are key components to maintaining health and avoiding serious complications such as cardiovascular problems, kidney damage, vision loss, and amputations.
How to prevent diabetes
First and foremost, it is recommended to reduce the consumption of sugars, such as sodas, sweets, and processed foods. Additionally, it is essential to control the intake of refined carbohydrates, such as white bread, pasta, and rice. Opting for complex carbohydrates, i.e., whole grains, helps maintain stable blood sugar levels.
Another crucial aspect is to drastically decrease the consumption of saturated and trans fats found in fried foods, dairy products, and processed snacks. Instead, choose sources of healthy fats such as avocado, nuts, and olive oil. The consumption of lean proteins, such as fish, poultry, legumes, and tofu, is also recommended for a balanced diet.
Engaging in daily physical exercise is another important factor in diabetes prevention. Regular physical activity improves insulin sensitivity, regulates metabolic balance, and helps prevent excess weight. Aim for at least 150 minutes of moderate aerobic activity per week—walking, swimming, or cycling are great suggestions.
The four countries with the highest number of diabetics in the world are
1. China leads the ranking with the highest number of diabetics, with an estimated 116 million adults living with diabetes in the country. This number reflects the rapid urbanization and lifestyle changes in China.
2. India ranks second, with over 77 million adults affected by diabetes. Factors such as unhealthy diets and genetic predisposition contribute to this situation.
3. The United States has approximately 34 million people affected by the disease. Obesity, sedentary lifestyle, and a diet rich in processed and ultra-processed foods are some of the main risk factors that accelerate the development of diabetes.
4. Brazil has around 16 million diabetics, and obesity is one of the main contributing factors to the increasing prevalence of diabetes in the country.
It is important to note that these numbers are estimates and may vary over time. Therefore, invest in your health, make conscious choices, and adopt a healthy diet. Preventing diabetes is possible, and the benefits are long-term.
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