Recently I received a letter from a reader who asked what she could do to prevent type 2 diabetes. I’m glad she’s taking a proactive stance against the disease because its incidence is rising dramatically, along with its complications—vision loss, kidney disease, lower extremity amputations, and premature death from heart disease. But the good news is that research shows you can prevent type 2 diabetes with a healthy diet, regular exercise, and weight loss.
Dietary fiber is an important factor in preventing and treating diabetes, so start with a fiber-rich diet with lots of vegetables, whole grains, beans, and fruits. At the same time, go easy on starchy foods such as potatoes and anything made with white flour or sugar. In addition to driving up blood sugar, these foods contribute to weight gain, a significant risk factor for diabetes. Also include lean chicken, fish, or soy with most meals, along with healthy, non-processed fats from raw nuts and seeds and olive oil.
Exercise is also imperative. No matter what shape you’re in, find a way to exercise regularly. Thirty to 45 minutes of activity most days of the week will make a surprising difference in your health, weight, insulin sensitivity, and risk of disease, including diabetes.
Deficiencies in certain nutrients can also tax your body’s ability to control blood sugar, so be sure you’re taking a high-potency daily multivitamin and mineral supplement as well.
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