Diabetes is a common group of metabolic diseases that are characterized by hyperglycemia, or high blood sugar. The chronic effects of hyperglycemia occur over a wide spectrum that range from the relatively mild such as erectile dysfunction to the more devastating being complete organ failure, such as in end stage renal disease. Of the two most well known types of diabetes only type 2 along with its predecessor, prediabetes, are avoidable. Avoiding and preventing type 2 diabetes has been the subject of many research studies investigating lifestyle interventions aimed at diet, physical activity and weight loss.
Eating Healthily
In short, eating in moderation is the key concept when trying to avoid type 2 diabetes. There have been no specific foods or food combinations that have been proven to be effective at impacting the development of type 2 diabetes, or even controlling type 2 diabetes. Instead, a diet that encompasses a wide variety of whole grains, legumes, fruits, vegetables, lean meats and low-fat milk products is the cornerstone of eating healthily. In addition to choosing a wide variety of foods, controlling portion sizes may also be helpful; especially in individuals with prediabetes. Portion control will help the overall meal or snack work in conjunction with the body's present ability to handle the sugar load from the food. This will help minimize any of the conditions that result from chronic hyperglycemia.
Engaging in Regular Physical Activity
The American Diabetes Associations' technical review on the prevention of type 2 diabetes highlights the value of regular physical activity. Physical activity has been shown to be even more effective at reducing the progression from prediabetes to type 2 diabetes when compared to the well-known and highly prescribed medication Metformin. Increasing physical activity is so effective that the American Diabetes Association strongly suggests moderate daily physical activity, of about 30 minutes in duration, should be the first choice in a regimen aimed at avoiding diabetes.
Losing Weight
The lifestyle interventions that have been effective at avoiding type 2 diabetes of improved eating habits and increased physical activity lead to modest weight loss. Indeed, landmark type 2 diabetes prevention studies such as the Diabetes Prevention Program and the Finnish Diabetes Prevention Study all showed that modest weight loss in the range of 5 to 7 percent proved effective at avoiding type 2 diabetes. Because of the overwhelming benefit of lifestyle modifications, the American Diabetes Association also suggests a modest, progressive weight loss goal of 5 to 10 percent.
References
- Diabetes Care; Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications; Supplement; January 2004
- Diabetes Care; Prevention or Delay of Type 2 Diabetes; Supplement; January 2004
