Preventing Diabetes

November is American Diabetes Month so I thought I would share a few health tips to prevent diabetes with you. Today 24 million Americans have diabetes and 57 million have pre-diabetes. The disease is afflicting more people at younger ages and at rates that are multiplying. I have had patients as young as 6 years old who are pre-diabetic due to poor eating habits and weight. This is a direct result of our widening waistlines and less active lifestyles. Diabetes is a highly preventable disease. As a Registered Dietitian I have first-hand experience with patients who have been able to turn things around.

Here are some quick tips to prevent the onset of diabetes:

1. Attain a healthy weight. Weight loss is one of the most meaningful things you can do to reduce your risk of developing diabetes. According to a large study, the Diabetes Prevention Program (DPP), a 5-10% reduction (even 5, 10, or 15 pounds) of your current weight can make a big difference. The key is to set realistic, small goals and seek a social support network to help you reach them. In general, it is recommended that we become more active and eat smaller portions, here are a few more specific helpful hints regarding your weight:

Change your mindset. Make time to focus on yourself and your needs.

Keep records. Write down what and when you eat and drink for several days and use them to set a few nutrition goals. Ask yourself some questions:
-Are your portions too large?
-Do you eat or drink too many “extras” like sweets or alcohol?
-Do you snack too often?
-Could you choose better snack choices?

Make little alterations to your existing habits, such as selecting a higher fiber cereal. Even small changes can bring about big rewards.

Forget fad diets. They often lack important nutrients and don’t stand the test of time.

2. Prioritize exercise. Slash your diabetes risk with regular exercise. This is one of the most important things you can do to turn things around if you are pre-diabetic or have Type II Diabetes. The DPP showed that moderate exercise equals 30 to 60 minutes a day at least 5 days a week. An added bonus is that it helps with reaching or maintaining a healthy weight. Embark on a plan that includes physical activity you enjoy so you can stick with it daily. Research shows that in order to reduce blood sugars and insulin levels, moderate exercise must occur at least every 48 hours. This means you need to work out at least every other day to keep your insulin and glucose levels lower. Find a time of day that is going to fit and make exercise a part of your lifestyle.

3. Plan to eat more fiber rich plant foods. You can add fiber by eating plenty of whole grains, fruits, vegetables, beans, nuts and seeds. Including high fiber foods in your diet not only improves your overall health but also helps you gain control of your blood sugars. Fiber boosts fullness which keeps you satisfied longer while eating fewer calories. Choose a variety of plant foods prepared in various ways. The average person needs 20-35 grams of fiber daily. Choose snacks that are rich in fiber like strawberries, blueberries, an apple, a side salad, a bean salad, celery sticks, etc.

4. Select healthy fats in moderation. A diet rich in healthy fats/oils (monounsaturated and polyunsaturated fats) and low in unhealthy fats (saturated and trans fats) is known to lower your risk of diabetes and heart disease. Olive oil, peanut butter, nuts, seeds and avocados are all great choices. Don’t forget the omega-3 fats such as canola oil, ground flaxseed, walnuts, and fatty fish such as salmon. You may also benefit from daily inclusion of a cholesterol-lowering spread such as Promise Activ light which contains plant sterols clinically proven to lower cholesterol. Choose these healthy fats in moderation because they are high in calories which can add up quickly.

5. Reduce your intake of simple sugars. White rice, white bread, white pasta and white potatoes rapidly convert to sugar in your body causing a sharp rise in your blood sugar. Other culprits include sugary soft drinks and fruit juices (even 100% juice) and sports drinks. Over time, consuming a lot of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. Also, they contribute “empty” calories and make it more difficult to manage your weight, leaving you feeling hungry and tired soon after eating them.

This month change your mindset to think prevention. Achieve a healthy weight and stay physically active. When it comes to reducing your risk of developing diabetes the tools are in your hands.