Nearly one in 10 Americans have diabetes. Diet and lifestyle changes are effective interventions for helping control this deadly disease.
We all know that eating healthy is important. But for almost 96 million American with prediabetes, what you eat could be a matter of life or disease. The Centers for Disease Control (CDC) reports that almost 96 million Americans have prediabetes, approximately 90% to 95% have type 2 diabetes (T2D), which is often associated with obesity. The good news is that for both those with T2D and prediabetes their diet and lifestyle changes can make a significant difference.
What is Diabetes?
Diabetes is a chronic health condition that affects how your body turns food into energy. Your body breaks down most of the food you eat into sugar or glucose and releases it into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to letting the blood sugar into your body’s cells for use as energy. With diabetes, your body does not make enough insulin (in the case of type 1 diabetes, it usually does not make any insulin) or cannot use it as well as it should. When there is not enough insulin or when cells stop responding to insulin (sometimes called insulin resistance), too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.
Who is at Risk?
According to the National Institutes of Health, people who are more likely to develop T2D are those who are age 45 or older, have a family history of diabetes, and/or are overweight. Unfortunately, in recent years more children, teens, and young adults are developing. the disease. Diabetes also is more common in people who are African American, Hispanic/Latino, Native American, Asian, or Pacific Islander.
Methods of Managing
The exact cause of diabetes is unknown. It is thought that a combination of genetic and/or environmental factors may cause both type 1 and type 2 diabetes. Sadly, there is no cure for diabetes yet. Several effective medications are available, most of which use a mechanism of action to help lower blood sugar. Type 1 diabetes does require medication management with insulin shots or an insulin pump. In individuals with T2D, medications may or may not be necessary; however, most healthcare professionals will recommend lifestyle and diet changes.
What Can Help?
According to many studies, weight loss has been found to be the main way populations with high body mass index (BMI) can reduce their diabetes risk. Losing weight, however, should not be done through a fad diet or any short-term eating plan. Instead, it is recommended that it be sustainable and done with the help of a trained and licensed healthcare practitioner and/or dietician. Diets of all varieties often proclaim weight loss, but those rich in vegetables, fiber, and whole grains and low in saturated fat are best. Likewise, diets with high protein, low carbohydrates, low glycemic index, and low to moderate fat (10%-45%) are useful in reducing weight and improving diabetes risk factors. Often exercise is an important part of helping manage or prevent T2D. Physical activity has been linked to insulin sensitivity, glucose regulation, and enhancing insulin-secreting beta cells, which facilitate glucose uptake into glucose recipient organs. Further studies show that combined diet and physical activity programs decrease diabetes incidence and improve cardiometabolic risk factors. One study published in the New England Journal of Medicine found that medication and lifestyle changes may even help mitigate the genetic effects of diabetes risk. Another study observed that the genetic predisposition to hyperglycemia partially depended on a person’s lifestyle. Meaning diabetes and those conditions closely associated with diabetes may be in your genes; but how you live, eat, and exercise can still reduce your risk of developing these conditions.
Ready for a Change?
The CDC reports that evidence-based lifestyle change programs may reduce a person’s risk of developing T2D by 58% (71% in individuals aged 65 and older). These programs are key components of the National Diabetes Prevention Program and have proven to be more effective than certain medications at preventing T2D.
Here are some lifestyle changes recommended by CDC:
- Exercise Regularly
Aim for 30 minutes or more of moderate to vigorous aerobic exercise five days a week for a total of 150 minutes every week. - Eat More Plants
Eat plenty of non-starchy vegetables. Use legumes, such as lentils, chickpeas, and beans, in dishes more often. Lower glycemic index fruits, such as berries, can be included, but stay away from tropical fruits such as pineapple and bananas, as they have higher sugar content. Because fiber slows the absorption of sugars and helps lower blood sugar levels, start eating more leafy greens, whole grains, and cruciferous vegetables. - Reduce Your Saturated Fats
Saturated (bad) fats often come from dairy products and meats. Instead, incorporate unsaturated (good) fats, such as salmon, mackerel, sardines, tuna, and cod, into your diet. You can also enjoy almonds and peanuts and start adding flaxseed or pumpkin seeds to your meals. Other good fats include olive, sunflower, and canola oils. Integrative medicine practitioners also suggest adding some supplements and herbs to help lower blood sugar, including: - Aloe Vera
It may stimulate insulin production in pancreatic cells. - Probiotics
They may reduce inflammation and prevent the destruction of pancreatic cells that make insulin. - Cinnamon may help your body’s cells better respond to insulin.
- Berberine may improve insulin sensitivity and enhance sugar uptake from blood into muscles, lowering blood sugar.
- Vitamin D
It may improve pancreatic function and increase the body’s responsiveness to insulin.
As with any medical or health changes, check with your healthcare practitioner first before trying a new regimen. You may need a fasting glucose blood test to determine your specific needs.
