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What role do diet and lifestyle play in the onset of diabetes? One way to answer that question is by looking to science.
For example, several different studies published in PubMed attempted to find out if diet and lifestyle play a role in a person’s risk of developing diabetes. The findings are quite interesting.
One was conducted between 1980 and 1996 on 84,941 female nurses. At the start of the study, these candidates had no serious health issues. Their diet and lifestyle were periodically observed and recorded.
By the time the study ended, 3300 of them had type 2 diabetes. The researchers analyzed their Body Mass Index (BMI), their diet, and lifestyle to see if they could identify common risk factors for diabetes.
The results clearly showed that obesity was the most important factor putting women at risk. Smoking, a sedentary lifestyle, and poor dietary choices further increased their chances of getting diabetes. Of the diabetic cases, 95% had at least one of these risk factors.
The results of another , which did a similar analysis on 42,504 American male health workers between the ages of 40 and 75, was published in 2002. At the start of the study, none of the men had diabetes, cardiovascular diseases, or cancer.
Information about their diet was periodically collected by using questionnaires. During the 12 year study period, 1321 participants developed type 2 diabetes.
An analysis showed most of the men who developed diabetes consumed what can best be described as the “typical American diet”: a diet rich in red meats, processed meats, fried foods, refined grains, high-fat dairy products, and sugary desserts. On the other hand, those who ate more fresh vegetables, fruits, fish, whole grains, and poultry products showed a marked reduction in risk.
The conclusion for those wanting to prevent diabetes is obvious: if you don’t eat and live healthy, you invite diabetes.
You can reduce your risks by making the necessary diet and lifestyle changes. Based on an by the National Institute of Diabetes and Digestive and Kidney Diseases, here are four tips for preventing diabetes.
If you currently lead a sedentary life, it’s time to start exercising regularly. A combination of cardiovascular exercises and strength training works best.
If you are overweight, you can start with cardio aerobics, skipping, and power walking because they promote weight loss. After you have lost excess weight, you can do cardio and strength training on alternate days. Always check with your doctor before you begin any new exercise or fitness program.
Exercise helps you burn calories and eliminate excess weight, one of the main risk factors of diabetes. It also increases the sensitivity of your muscles to insulin, which helps control blood sugar levels and maintain them within normal limits.
Ensure your body gets a good supply of fiber. Your body needs between 20 and 35 grams of fiber every day. Unfortunately, the average American diet contains just half of this daily requirement.
The New England Journal of Medicine published the results of a which found people with type 2 diabetes who ate over 50 grams of fiber, especially soluble fiber, every day had better control over their blood glucose levels.
Eat whole grains, nuts, fruits, and vegetables rich in fiber. Replace refined grain products like white bread and white rice with whole grain products like brown bread and brown rice. Whole grain should be the main ingredient in any grain based food that you eat.
If you are overweight or obese, lose those extra pounds. Even a small reduction in weight can cut your risk of diabetes significantly. If you exercise regularly, eat healthy, and control your portions, weight loss becomes automatic.
According to the , a 7% reduction in weight reduces the risk of diabetes by almost 60%. When it comes to weight loss, a little goes a long way toward preventing diabetes.
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