Reduce Your Diabetes Risk
Posted on Nov 11, 2021
The numbers are startling: More than 100 million American adults have Type 2 diabetes or prediabetes. It’s not surprising that a great deal of research is trying to figure out how eating habits affect diabetes risk. Here’s the latest:
Rise and Dine
A review of studies with 96,175 participants, published in The Journal of Nutrition, found that for every day of the week someone skips breakfast, the risk of Type 2 diabetes increases. Peak risk was 55% higher when subjects went without a morning meal 5 days a week. When you don’t “break the fast” in the morning, it may affect how cells respond to insulin.
People living in an area with a very high density of ready-to-eat food outlets, such as fast-food restaurants, are 11% more likely to develop type 2 diabetes than those who live more than 0.6 mile from the nearest place serving up high-fat fries, according to a report in The Lancet. The impact was particularly strong in people who were overweight.
Choose Protein Wisely
Selecting fish and poultry over bacon and processed beef is the kind of dietary swapping associated with lower risk for type 2 diabetes, according to a study published in the European Journal of Nutrition. In contrast, researchers from California’s Loma Linda University School of Public Health found that among 55,000 people studied for 5.3 years, egg consumption was not an independent risk factor for diabetes. Both high meat intake and obesity were strong risk factors for the disease.
Overweight people who followed a vegan diet for 4 months experienced greater drops in body fat levels and insulin resistance—both of which can reduce diabetes risk—than those who continued to follow their usual diets, according to a report published in the journal Nutrients. Interestingly, while the vegan diet was fairly high in carbohydrates (about 70% of daily calories), it was still effective at promoting weight loss, which flies in the face of the common belief that eating carbs is bad news for your waistline. The researchers speculated that the plant-based diet’s higher fiber content played a big role in the results.
Most people don’t realize high intake of fruit also can be harmful to the body. Fruit is a natural food but it contains fructose which is a form of sugar. Avoid juice since it is concentrated sugar in liquid form and lacks fiber. I recommend eating a fist-size whole fruit per day.
Chinese herbal medicine is also a wonderful, healthy way to reduce diabetes risk. Make a nutrition consultation appointment. We will assess your diabetes risk and discuss your custom nutrition plan and natural ways to reduce your risk, such as herbal formula options and lifestyle modifications.
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