Type 2 diabetes, formerly known as an adult-onset disease, is now a very common problem for all age groups in the United States. Left untreated, the disease has very serious consequences. Fortunately, even with a strong genetic predisposition for developing the disease, type 2 diabetes is easy to prevent with simple lifestyle changes, including weight loss, exercise and diet. Dietary prevention includes very common-sense adjustments, such as decreasing sugar and fat intake and reducing the consumption of red meat.
Type 2 Diabetes
Type 2 diabetes is caused either by the inability of the body to produce insulin or by a dysfunctional "immunity" of the body to insulin. Insulin is a chemical which is essential for the body to transform a sugar called glucose into energy. All sugars and starches that you consume are broken down into glucose, and the buildup of this sugar in the body leads to the complications associated with diabetes. The development of type 2 diabetes is strongly associated with an unhealthy lifestyle, especially a poor diet.
Consequences
Left untreated, type 2 diabetes has serious consequences. According to the American Diabetes Association, the risks of unmanaged diabetes include glaucoma, cataracts, skin infections, neuropathy, heart disease, hypertension and hearing loss. Fortunately, type 2 diabetes is relatively easy to prevent with simple improvements in your diet and fitness habits.
Prevention
Although genetics certainly influence your risk of developing type 2 diabetes, the disease is preventable even within high-risk demographic groups. For instance, a study reported in the "New England Journal of Medicine" showed that 90 percent of diabetes in female nurses could be attributed to poor health habits, such as smoking, inactivity, obesity, excessive alcohol consumption and poor nutrition. Simple improvements in diet and exercise greatly decrease the risk of developing the disease even if your are in a high-risk group. Easy modifications, like swapping fruit for cookies and brown rice for white rice, go a long way in type 2 diabetes prevention.
Nutrition
The Harvard School of Public Health recommends several dietary changes as preventative measures to lower the risk of developing type 2 diabetes. First, replace refined carbohydrates with whole grains. The fiber in whole grains makes it harder for the body to produce glucose, leading to lower insulin levels. Second, give up sugary beverages like soda and some fruit juices. Not only do sugary drinks cause insulin spikes, but they are also a contributing factor to weight gain. Finally, limit your consumption of red meat. Although the mechanism is not entirely understood, people who frequently consume red meat have a 20 percent greater risk of developing type 2 diabetes.
