Diabetes can be managed to some extent through lifestyle changes. A landmark study sponsored by the National Institutes of Health found that people at increased risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight through increased physical activity and a reduced fat and lower calorie diet. A balanced diet helps maintain a healthy body weight and offset diabetes.
Unprocessed Food
Fast food and convenience foods, such as frozen dinners, take-out and bakery items, are laden with salt, sugar, fat and calories that our bodies have difficulty metabolizing. These poor dietary choices can negatively impact your blood glucose levels and cause weight gain. Stick to unprocessed, natural foods found in the major food groups of the USDA's MyPyramid food chart. These include grains, vegetables, fruit, milk, meat and beans.
Vegetables and Fruit
There is clear evidence of the association between the intake of vegetables and fruit and chronic disease prevention. A higher intake of green leafy vegetables and fruits has been shown to lower the risk for type 2 diabetes, according to a study reported in "Diabetes Care." Colorful vegetables and fruit contain antioxidants, fiber, vitamins and minerals, which are all key for maintaining good health. Eat vegetables and fruits with skins and seeds to add more fiber and nutrition while satisfying your appetite.
High Fiber Foods
Increasing your fiber intake with whole grains along with vegetables, fruit, beans and legumes allows you add more volume to your meals and snacks so you can eat the same amount of food with fewer calories. The American Dietetic Association recommends 25 grams if fiber daily for women and 38 grams daily for men. Soluble fiber, in particular, is beneficial for diabetes and weight control. Oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium are sources of soluble fiber. Soluble fiber absorbs water as it moves through the digestive tract. It can slow the absorption of sugar and helps to lower cholesterol. This can help improve blood glucose levels in diabetics. A diet that includes fiber has been associated with a reduced risk of developing type 2 diabetes.
Low-Fat Foods
Combat diabetes and obesity by choosing low-fat dairy products, lean meats, lower fat dressings and spreads. Saturated fats are unhealthy fats that raise blood cholesterol and increase risk for heart disease. Diabetics are at higher risk for heart disease. Choose polyunsaturated and monounsaturated fats found in vegetable oils, flaxseed, cold water fish and non-hydrogenated margarine, which are healthier fats for your heart.
References
- National Diabetes Program: Small Steps. Big Rewards: Prevent type 2 Diabetes. Campaign
- United States Department of Agriculture: My Pyramid
- Diabetes Care: Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women
- American Dietetic Association: Fiber
- Mayo Clinic: Nutrition and healthy eating
- American Diabetes Association: Fat and Diabetes
