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Top 10 Dietary and Lifestyle Tips to Prevent Type 2 Diabetes
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Background
According to the American Diabetes Association, the incidence of both type 1 and type 2 diabetes is on the rise. Type 1 is an autoimmune disease in which the body’s immune system destroys the cells in the pancreas that produce insulin. Researchers suggest that behavior still seems to influence whether a person with the genetic predisposition will actually develop type 2 diabetes. For this population, changes in diet and lifestyle may be enough to prevent the disease. Photo: Getty Images
Exercise
Daily exercise is part of a healthy lifestyle and especially important for people at risk for developing type 2 diabetes. The American Diabetes Association recommends aerobic exercises such as brisk daily walks or playing tennis. If you have been inactive, begin with 5 to 10 minutes of exercise each day and gradually increase to reach the goal of 30 minutes daily. Photo: Getty Images
Be Active Throughout the Day
Another lifestyle change is to be active throughout the day. Whenever possible, walk or ride a bicycle instead of using a car. Take the stairs instead of the elevator. Yard work, such as gardening and raking leaves, is a way to keep active and exercise. When you drive to a store, park farther away from the store and walk. Photo: Getty Images
Lose Weight
The benefits of weight loss include a reduction in blood sugar levels and blood pressure and an increase in energy levels. Losing 5 to 10 lbs reduces the risk of developing type 2 diabetes. A BMI or body mass index of 25 to 29.9 is considered overweight and a value of over 30 indicates obesity. The American Diabetes Association website offers a BMI calculator. To successfully lose and then maintain a healthy weight, set realistic goals, clear out unhealthy foods and snacks and start eating healthy. Photo: Getty Images
Limit Portion Size
How much you eat is as important as what you eat when trying to lose weight and prevent diabetes. Limit the portion size. One slice of bread, ¾ cup of dry cereal and ½ cup of rice, cooked pasta, corn or potato are each considered one serving. Three ounces of meat, fish or poultry are each considered one serving. One cup of milk, yogurt, fruits or vegetables are each the equivalent of one serving. Photo: Getty Images
Green Leafy Vegetables
Combined research from Tulane University and Harvard School of Public Health found that eating just one daily serving of green leafy vegetables such as spinach, kale and lettuce reduces the risk of developing type 2 diabetes. Other choices include bok choy, cabbage, watercress, mustard greens, turnip greens and collards. Photo: Getty Images
Fresh Fruit
The same research found that 3 servings of fresh fruit each day also reduced the risk of type 2 diabetes. Whole fruits such as oranges, apples and bananas were recommended instead of fruit juices. Fruit juices deliver a greater sugar load that gets absorbed quickly. Photo: Getty Images
Brown Rice
Research conducted through the Harvard School of Public Health found that eating two or more servings of brown rice each week reduced the risk for type 2 diabetes. Whole grains along with fruits and vegetables are healthy carbohydrate choices. The American Diabetes Association recommends limiting one quarter of a meal to this food group. Photo: Getty Images
Beans, Fish and Lean Meats
Healthy sources of protein to prevent diabetes include beans such as kidney beans and lentils, fish and lean cuts of meat. The American Diabetes Association recommends eating fish 2 to 3 times a week. Choose lean cuts of meat such as pork loin or sirloin. Remove the skin from chicken and turkey to reduce the amount of fat per serving. Photo: Getty Images
Non-Fat Dairy
Choose non-fat dairy products such as skim milk or 1% milk, fat-free plain yogurt, fat-free cheese and unflavored soy milk. When switching to lower fat dairy products, progress from whole milk to 2% to 1% or skim milk. This allows for adjusting to taste and texture. Sources:1) American Diabetes Association: Why Me? Understanding the Causes of Diabetes http://forecast.diabetes.org/magazine/features/why-me-understanding-causes-diabetes?utm_source=Homepage&utm_medium=DFTabArticle&utm_content=DFContents&utm_campaign=DF 2)MayoClinic.com: Diabetes Prevention: 5 Tips for Taking Control http://www.mayoclinic.com/health/diabetes-prevention/DA00127 3)American Diabetes Association: Food and Fitness http://www.diabetes.org/food-and-fitness/fitness/ 4) American Medical Network: Fresh Vegetables, Fruits Reduce Diabetes Risk http://www.health.am/db/more/fresh-vegetables-fruits-reduce-diabetes-risk/ 5)Natural News.com: Brown Rice and Other Grains Can Prevent Type 2 Diabetes http://www.naturalnews.com/029143_brown_rice_diabetes.html Photo: Getty Imges
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