By 2020, 1 in 2 Americans could have Diabetes!
Type 2 Diabetes (Adult Onset) can be prevented with weight loss, diet and exercise.
Always try to maintain a healthier weight: know your ideal BMI (body mass index) for your heighth and sex.
Exercise daily: 2 1/2 hours of moderate exercise per week.
Here are some ways to approach your diet to help prevent Diabetes:
- Total amount, not the type, of carbohydrate is key: limit the amount.
- Dish out proper portions of the food groups, no measurement needed: your plate has 1/2 vegetables, 1/4 starch/grains, 1/4 protein.
- The right “white” bread: white whole wheat flour only.
- Learn to love whole grains: whole wheat and brown rice.
- Instead of brown rice some strange but great alternatives: bulgur, quinoa, couscous, millet, barley, or wheat berries.
- Watch out for “faux” whole grains: “multigrain” or “cracked wheat” are mostly made of flour.
- Alternative sweet snacks: low fat yogurt with sliced banana and blueberries/blackberries.
- Can have all the “free food” you want: zero calorie foods like edamame.
- Drink smarter: replace soda with herbal tea or seltzer water, coffee (yes, coffee may increase insulin sensitivity).
- Add some spice to your life: cinnamon may increase your insulin sensitivity.
- Chromium in your supplements: this trace metal may also increase insulin sensitivity.
- Popcorn: yes, popcorn is a whole grain and a great alternative to chips (but hold the fattening butter).
The Bottom Line: lose weight, exercise daily, limit your carbohydrates, eat those whole grains and cut out the junk food and you can help stop this epidemic from becoming a reality!