Lifestyle and diet change can have a substantial impact on reducing your risk of developing type 2 diabetes. In a study called the Diabetes Prevention Program, individuals who were at risk for diabetes reduced developing this disorder over a 3 year period by 58 percent. This reduction was brought about by lifestyle and diet modifications. Developing diabetes is not inevitable, and some simple diet changes can save you from having to live with this condition.
Avoid
The National Diabetes Information Clearinghouse (NDIC) advises people seeking to lower their risk of developing diabetes to avoid high-fat, high-calorie foods. Reduce or eliminate your intake of saturated and trans fats, and avoid fried products. Be alert to trans fats in foods such as cookies and baked goods. Additionally, avoid foods with high sugar content. Reading nutrition facts labels on packaged foods can help you identify high-fat, high-calorie products.
Foods to Include
The NDIC recommends a diet that focuses on fruits, vegetables and whole grains. These are food sources that provide your body with the needed nutrients while maintaining a level of health that will help protect your body from developing diabetes. The NDIC advises that lean meats, fish, nuts and beans are all good sources of protein. Also, be sure to include plenty of whole grains in your diet. The Mayo Clinic states that, although the cause is unclear, whole grains play a role in managing healthy blood glucose levels and preventing diabetes.
Fiber
According to the Mayo Clinic, fiber helps prevent diabetes. The numerous health benefits that accompany a high fiber diet, such as reduced risk of cardiovascular disease and weight loss, make fiber an important element in your diet. Read the labels of packaged breads, pastas and cereals and look for whole grains. Look at the fiber content in the nutrition facts section, and choose cereals and bread products that have extra fiber added. Fruits and vegetables also have a high fiber content.
Plan
It's useful to plan your meals ahead of time when making the adjustments needed for a diet to help prevent you from developing diabetes. This allows you to make smart food choices and avoid unhealthy last minute meals. Unfortunately, many common snack foods are high-fat and high-calorie. Plan ahead and have foods such as cut up vegetables and dip, cheese or fruit available. The NDEP suggests removing the unhealthy foods that are most tempting to you from your surroundings, and instead, having nutritious options ready.
Considerations
The NDIC stresses the importance of maintaining a healthy weight in addition to eating healthy foods. Obesity, according to the NDIC, can hinder your body from being able to properly use insulin. Exercise is key to losing weight and is a fundamental addition to an anti-diabetic diet. Additionally, the NDEP advises people to avoid fad diets and to focus on long term lifestyle changes that will have a lasting effect on your heath.
References
- National Diabetes Information Clearinghouse: Taking Steps to Lower Your Risk of Getting Diabetes
- National Diabetes Education Program: Your Game Plan to Prevent Type 2 Diabetes
- National Diabetes Information Clearinghouse: Diabetes Prevention Program
- Mayo Clinic: Diabetes Prevention: 5 Tips for Taking Control
