Almost one in ten Americans has type 2 diabetes and the rate is increasing. While some diabetes risk factors such as age and genetics are inevitable, others are related to diet and lifestyle. You can arm yourself with the right information to reduce the risk of diabetes for you and your loved ones.
Early warning signs of diabetes are insulin resistance, the failure of cells to respond normally to insulin. Insulin is a hormone made by the pancreas. It acts like a key that opens the cells in the body so that glucose can be used for energy. When glucose can’t get into the cells, the pancreas makes more insulin to keep up with rising blood sugar levels. High blood sugar is unhealthy and has health consequences such as heart disease, kidney disease, and vision problems.
Symptoms of prediabetes or type 2 diabetes can appear for several years and even go unnoticed. It is therefore important to be aware of your own risk of developing diabetes. Risk factors for diabetes include a family history of diabetes, a personal history of gestational diabetes, age, inactivity, and high blood pressure.
When it comes to lifestyle, the best dietary approaches to preventing diabetes can be a little confusing. In addition, there are myths that can further cloud our understanding of how to make the best food choices to reduce the risk of diabetes.
Here are some science-based nutrition tips for preventing diabetes:
Consume two servings of fruit a day
A study recently published in the Journal of Clinical Endocrinology & Metabolism found that those who eat two servings of fruit a day have a 36 percent lower risk of developing type 2 diabetes over a five-year period compared to those who eat who eat less than half a serving of fruit per day day. This relationship has been linked to whole fruit consumption, but not fruit juices. These results can help debunk the myth that eating fruit leads to diabetes.
Swap out animal protein for vegetable protein
A growing body of evidence shows the link between reducing animal protein and reducing the risk of diabetes. For example, researchers from the University of Eastern Finland found that men with the highest intake of vegetable protein were 35 percent less likely to develop type 2 diabetes than men with the lowest intake of vegetable protein. Remember that vegetable protein comes from foods like beans, grains, vegetables, nuts, and seeds.
Limit or avoid alcohol
Alcohol consumption, especially in excess, is a factor that should be considered when weighing the risk of diabetes. Alcohol is a source of calories that has no nutritional benefit. Alcohol as a source of extra calories consumed over time can inadvertently lead to weight gain, which increases the risk of type 2 diabetes. In addition, heavy drinking can cause insulin resistance. Moderate alcohol consumption, defined as one alcoholic drink per drink, is generally associated with a reduced risk of diabetes for those who choose to drink alcohol.
Choose whole grains over refined grains
High-carbohydrate foods like grains often have a bad rap when it comes to blood sugar and diabetes risk. However, not all grain products should be lumped together. The decisive factor is the quality of the carbohydrate food. Refined and processed grains lack useful fiber and nutrients, which affects how they are processed in the body. A large-scale study published in the BMJ last year found that a higher intake of whole grain products such as oatmeal, whole grain bread, wheat germ and brown rice was linked to a significant reduction in the risk of type 2 diabetes.
LeeAnn Weintraub, MPH, RD is a registered nutritionist providing nutritional advice and counseling to individuals, families, and organizations. She can be reached by email at RD@halfacup.com.
