Five Tips for Lowering Your Risk of Type 2 Diabetes
Although Type 1 Diabetes cannot be prevented, you can lower your risk of developing Type 2 Diabetes by:
- Losing 5 – 7% of your total weight. For example, if you weigh 200 pounds, by losing just 10 – 14 pounds, you can significantly reduce your risk of developing type 2 diabetes.
- Skipping Fad Diets. Focus on portion control and eating healthy foods, such as fruits, vegetables, lean proteins such fish, skinless poultry, and lean cuts of pork and beef, and foods low in calories and fat content. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
- Eating Plenty of Fiber. Try to eat between 25 and 50 grams of fiber daily. Fiber can be found in fruits, vegetables, legumes, whole grains, nuts, and seeds.
- Eating lots of whole grains. Avoid refined foods such as white breads, white rice, and white pastas.
- Getting at least 30 minutes of moderate exercise daily.
“Although pre-diabetes can be treated, it is a serious medical condition. Recent studies show that people with pre-diabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing physical activity,” says mmpc Physician, Gregory Deines, DO. “They may even be able to return their blood glucose levels to the normal range.
“Some medications may delay the development of diabetes, although diet and exercise work better. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes.”
Source:
www.diabetes.org (American Diabetes Association)
