Adapt a Healthy Diet and Lifestyle to Reduce Your Diabetes Risk

Barbara Greenspan is a registered dietitian (RD) and Certified Diabetes Educator (CDE) at Somerset Medical Center’s Diabetes Center

With nearly 26 million Americans who have diabetes, and another 79 million at risk to develop Type 2 diabetes, it is important to raise awareness and understanding of diabetes, its consequences, how to manage it and how to prevent it.

Diabetes is a condition that makes it difficult for the body to maintain the right level of blood sugar or blood glucose. There are several different types of diabetes, including type 1 and type 2 diabetes. Type 1 diabetes accounts for only 5-10% of the cases, while type 2 accounts for 90-95% of the cases diagnosed.   Type 1 diabetes is an autoimmune disorder in which the beta cells of the pancreas are destroyed and unable to produce insulin. Insulin is a hormone produced in the beta cells of the pancreas and is needed for transport of glucose from the blood to the body’s cells, where it is used for energy.  Insulin resistance, which occurs in type 2 diabetes, refers to the body’s inability to use insulin properly.  Type 1 diabetes usually occurs in young people, however, a person of any age may develop this type of diabetes.  Type 2 diabetes usually occurs later in life, but often is diagnosed in younger people and even in children.  The increased incidence of obesity in our country has placed more individuals at risk for developing type 2 diabetes. 

Untreated diabetes or poorly controlled blood sugars can lead to complications such as heart disease, kidney disease, and blindness.  Lifestyle changes can help to reduce your risk of developing  type 2 diabetes.  Although certain risk factors, such as genetic background, cannot be changed, diet, exercise, and other lifestyle changes can help to reduce your risk.  Healthy eating is an important part of a total lifestyle change.  The following foods are good examples of foods to include in a healthy diet.  It is a good idea to have several small meals per day and to avoid overeating at meals. 

•             Whole grains, fresh fruits and vegetables, beans, and legumes – Foods that are less processed provide essential nutrients, and fiber.  These foods help you to feel “full” and help with weight control. 

 •            Poultry, lean meats and fish – These alternatives to red meat provide necessary protein with lower cholesterol and less saturated fat.  Lean cuts of meat usually contain the words “round,” “loin,” or “sirloin” on the package. Trim off as much fat as possible before cooking and drain excess fat from the pan.  Use healthier cooking methods like grilling, broiling or baking rather than frying.  If you prefer meat alternatives, soy, tofu, legumes, and nuts make healthy alternatives (nuts are high in calories, so limit your portions). 

•             Dairy Foods – Products like fat-free or low-fat milk, soy or almond milk, plain non-fat yogurt, light yogurt, Greek yogurt, and low fat cheeses are good sources of calcium and vitamin D. These foods help preserve and build muscle mass and are important in maintaining healthy bones.

In addition to consuming a nutritious diet, you should also adapt a healthy lifestyle to reduce your risk.  Getting regular exercise, staying active, managing stress, and getting adequate sleep are all important. The good news is that even 10-20 minutes of exercise per day is a great start to a healthy lifestyle.  Of course, speak with your physician before starting any exercise routine. 

If you have any questions or would like more information on Somerset Medical Center’s Diabetes Center, please call (908) 685-2846 or visit http://www.somersetmedicalcenter.com/main/diabetescenter.aspx.