Type 2 diabetes can be prevented and in some cases reversed; all you have to do is make changes in the way you live and eat.An American Epidemic Diabetes occurs when your body does not produce or properly use insulin, the hormone needed to allow glucose and other fuels to enter your cells. Currently more than 17 million Americans have diabetes, or approximately 6.2 percent of the population. Additionally, it was recently reported that an astounding 40 percent of Americans above the age of forty are pre-diabetic. Obesity and a sedentary lifestyle are the leading risk factors for developing type 2 diabetes, and nearly 85 percent of newly diagnosed type 2 diabetics are overweight.A positive family history and consumption of trans fats are the other risk factors for this condition.
Complications of diabetes include:
· Kidney disease
· Blindness
· Heart attack
· Stroke
· Nerve damage
· Peripheral vascular disease (loss of limbs, impotence, etc.)
According to the American Diabetic Association, two out of three diabetics die from heart disease or stroke. Diabetes frequently goes undiagnosed in the early stages because minimal symptoms are present.
Symptoms of well-developed type 2 diabetes include:
· frequent urination,
· excessive thirst,
· extreme hunger,
· unusual weight loss,
· increased fatigue,
· irritability, and
· blurry vision.
Type 2 diabetes can be prevented and in some cases reversed; all you have to do is make changes in the way you live and eat. A landmark multi-center study published in the New England Journal of Medicine(February 7, 2002, Volume 346 (6)) found that individuals who lost a modest 7 percent of their body weight and engaged in thirty minutes of moderate, aerobic activity (walking) five days a week reduced their risk of type 2 diabetes by 58 percent.
Experts believe that 90 percent of all cases of type 2 diabetes cases can be prevented through dietary modifications, weight loss, and an increased activity level.
1-Maintain an optimal weight. To avoid type 2 diabetes, strive to maintain an optimal weight. This is the most powerful strategy to decrease your risk of developing type 2 diabetes, or if you already have it, to minimize its impact.
2-Exercise regularly for the rest of your life. This is the second most powerful strategy to avoid or control type 2 diabetes. Your optimal regimen should include thirty minutes or more of aerobic activity five or more days a week. Lifting weights has also been shown to be beneficial.
3-Strictly avoid or minimize the high glycemic white carbohydrates: white flour, white rice, sugar, and white potatoes. Consumption of white carbs leads to sudden elevations in blood glucose and insulin levels, which promotes weight gain and damages your cardiovascular system. When consumed over time, white carbohydrates encourage insulin resistance and may lead directly to the development of type 2 diabetes in susceptible individuals. 178 DR. ANN’S 10-STEP DIET
4-Do your fats right! Minimize saturated and strictly avoid trans fats. Saturated and trans fat contribute to heart disease and insulin resistance, the underlying metabolic problem in type 2 diabetes. Stay healthy by consuming the majority of your fats from the monounsaturated oils (extra virgin olive oil, canola oil, nuts, seeds, and avocados) and foods containing omega-3 fats (salmon, tuna, herring, mackerel, sardines, walnuts, soy, flax seed, wheat germ, and omega-3 eggs).
5-Consume your carbohydrates from the low to moderate glycemic index sources: vegetables, beans and legumes, fruit, and whole grains. Eat as many vegetables as possible, with the goal of at least five servings a day. All vegetables are great with the exception of starchy varieties, such as corn, potatoes, parsnips, and rutabagas. Vegetable superstars, for the prevention of type 2 diabetes, include: onions, broccoli, okra, brussels sprouts, dark leafy greens, tomatoes, and red and yellow peppers. Limit fruit to two servings daily, as they contain natural sugars which can elevate blood glucose and insulin levels. Avoid the sweeter, tropical fruits: bananas, mangos, pineapples, and papayas. The best fruits are berries (all varieties), cherries, apples, whole citrus, pears, plums, red grapes, apricots (dried or fresh), and peaches. Consume your grain products (cereals and breads) strictly from whole grain sources. The best whole grains for those concerned with type 2 diabetes are barley, rye, and oats. Strive to have one serving of beans or legumes a day. Although there are more than twenty-four varieties of beans available, choose those with the lowest glycemic index: soybeans, lentils, kidney beans, pinto beans, navy beans, chickpeas, black beans, and butter beans.
6-Consume some high-quality protein at each feeding. Fish, especially oily varieties like salmon, tuna, herring, mackerel, sardines, and lake trout are fantastic. Other good sources are skinless poultry, beans, wild game, soy, omega-3 eggs, and shellfish. Limit red meat to two servings or less a week.
7-Consume small, frequent meals, and neverskip breakfast. In contrast to those who skip breakfast, people who eat breakfast regularly significantly reduce their risk of type 2 diabetes. In addition, small frequent meals result in lower and more stable blood glucose and insulin levels over the course of the day.
8-Consume soy foods regularly. Soy foods have been shown to help stabilize blood glucose and insulin levels in type 2 diabetics. Make soy milk, tofu, tempeh, miso, soy nuts, and edamame a customary part of your daily fare.
9-Take your supplements. A multivitamin, 500-1,000 mg of vitamin C in divided doses, 400 IU of vitamin E, pharmaceutical grade fish oil, and a broad spectrum antioxidant. (See the next chapter for additional information on supplements.) If you have a chronic medical condition or take prescription drugs, consult your physician first.
10-Regularly consume foods high in chromium: broccoli, whole grains, oysters, lobster, shrimp, mushrooms, and brewer’s yeast.Chromium is a mineral that works with insulin to transport blood glucose from the bloodstream into the cells. Inadequate levels are known to impair insulin’s activity and contribute to insulin resistance, the dangerous metabolic condition precipitating type 2 diabetes.
Source: Dr. Ann’s 10-Step Diet