Statistics say that one in three adults in the US is currently at risk for developing type 2 diabetes. The problem is, most adults don’t know that.
If you are worried about type 2 diabetes, know that you can make lifestyle changes to prevent this from happening.
Diabetes runs in my family. My grandfather, my father, and my brother all had it. I always notice these statistics.
Here are some things we can do to reduce our risk:
“Lose weight. The goal is that everyone who is overweight (body mass index over 25) loses 7% of their initial weight through diet and physical activity.
»Choose a healthier diet. Changing our diet can greatly improve blood sugar control. Try a Mediterranean diet that reduces refined grains and grains, sugar, salt, and processed meats, and relies more on healthy oils (olives, canola), fruits, nuts, seeds, vegetables, beans, minimally processed whole grains, seafood, and yogurt. Choose red meat less often.
“Make fiber your best friend. Aim for three servings of whole grains every day. Soluble fiber is found in whole grains, fruits, vegetables, nuts, seeds, and beans. Adding soluble fiber to meals will reduce blood sugar spikes after a meal. We need 25-35 grams of fiber every day.
“Hit the treadmill. We need to be physically active every day. If it isn’t the treadmill, find something you love to do to get exercise – biking, rowing, outdoor walking, jogging – whatever you love. I recently got a treadmill with an iFit program and love running all over the world. With our travel limited due to COVID-19, it feels like I am in Zimbabwe or Turks and Caicos Islands or wherever I signed up for a trainer. I learn about the culture, have fun and exercise.
“Check your numbers. Whenever you find out if you have diabetes, check your hemoglobin A1c (every three months) and blood sugar. It’s also a good idea to check your vitamin D, as supplementation can lower the risk of type 2 diabetes in some. A simple blood test can tell if you have enough vitamin D.
The good news is that with a few lifestyle changes we can all prevent this disease. There’s no better time to get started.
questions and answers
Q: Is Coffee Good To Drink?
A: Black coffee, yes. Flavored, sweetened coffee, not so much. A review of the studies found that men who drink two to nine cups a day were 9% less likely to develop prostate cancer. Each cup was associated with a 1% decrease in prostate cancer risk.
Researchers say it’s the antioxidant and anti-inflammatory effects of coffee that may protect against the disease. Additionally, having one or more cups of black, caffeinated coffee a day is linked to a lower long-term risk of heart failure.
A study published in the journal Circulation found that for those who drank one or more cups (compared to people who didn’t drink), the risk of heart failure over time was between 5% and 12% for each The 8-ounce cup consumed decreased each day in the study. Drinking two or more cups a day reduced the risk by about 30% in another study.
Easy peach crisp
Every now and then we need a little sweet. A candy with fruit is better than a cake or biscuit without it. The Whole Grains Council offers this recipe for Easy Peach Crisp, which contains not only peaches but also oatmeal, which is a whole grain.
A single large peach is a great source of vitamins C and A and contains 3 grams of fiber for just 68 calories.
»1 teaspoon butter
»½ cup of oatmeal
»1 teaspoon of sugar
»¼ teaspoon of cinnamon
»1 tablespoon of olive oil
»2 cups of peaches, diced
Preheat the oven to 350 degrees. Grease a 6½ inch cast iron pan with butter. In a small bowl, mix the oats, sugar, cinnamon and olive oil. Put the fruits in the pan and pour the oat mixture on top. Bake for 35 minutes, until the fruit is bubbling and the oats are golden. Let cool for 5-10 minutes and top with a scoop of frozen vanilla yoghurt if desired.
Per serving: 220 calories; 3 grams of protein; 30 grams of carbohydrates; 10 g fat (2 g saturated); 4 grams of fiber; 15 grams of sugar (2 grams added); 0 grams of sodium
– Charlyn Fargo Ware is a registered nutritionist at the SIU School of Medicine in Springfield, Illinois. Contact them at [email protected]or follow her on Twitter: @NutritionRd, or click here to see more columns. The opinions expressed are their own.