How can I adjust my diet to lessen my risk of diabetes?
Posted in Definition on 28. Apr, 2010
I recently learned that both of my parents are close to becoming diabetic. My dad was told he is glucose intolerant or boderline diabetic. My mom had a test come back positive for diabetes prior to her recent surgery to remove her gallbladder and she will take another test for diabetes in a few months. Both of my parents are in their late forties and I am 26, but I want to make changes now so that I don’t have to deal with these issues in the future. I work out fairly regularly, I’m not overweight, and I don’t eat red meat or pork. What else can I do to prevent becoming diabetic?
In addition to exercise and maintaining a healthy body weight, foods rich in vitamin C, unrefined carbohydrates, vitamin E, fiber, magnesium, chromium, monounsaturated fats, and potassium can all positively impact the body’s management of Type 2 diabetes as well as help prevent the onset of the disease in the first place.
Here are a list of good foods:
Broccoli
Red Pepper
Coffee–appears to help prevent adult-onset diabetes
Cinnamon–appears to help the body manage insulin
Whole Wheat
Beans
Oatmeal
Nuts
Apricots
Blueberries
Salmon
Spinach
Strawberries
Blackberries
Raspberries
Cantaloupe
Citrus Fruit
Cranberry Juice
Dark Green Leafy Veggies
Brown Rice
Dried Fruits
Avocados
Apples
Citrus Juice
Relax. The risk factors for diabetes are age (the older you are, the more likely), weight (the fatter you are, the more likely) and family history. Being 26 and normal weight, there is no reason to believe that you are certain to get diabetes now or any time in the future. Even some people with all three risk factors don’t get diabetes.
On the other hand, it makes sense to stay healthy now as opposed to changing too little too late in life. Keep a regular amount of exercise, stay below a BMI of 25 and eat a balanced diet. There is no reason to avoid any type of food–ANYTHING in moderation is okay, even red meat and desserts. Forget about any special diets, they are just a waste of money and effort at this stage. NO specialty diet has been shown to be any better than common-sense moderation in preventing diabetes. The only specialty diets are the ADA (American Diabetes Association) diets for people who ALREADY have diabetes. In other words, medical evidence only supports ADA diets for those with diabetes, and moderation for everybody else.
Stay healthy, eat reasonable and keep your weight within normal ranges. You’re not going to fall apart tomorrow or anything.
Check out diabetes.org. it’s the American Diabetes Association. They have a risk test you can take and ideas to prevent getting diabetes.