How does changing my diet lower my risk for type 2 diabetes?

Much research has shown that changing to a healthy diet can substantially lower the risk of type 2 diabetes. After many years of controversy, it appears that the most successful strategy is to follow a "Mediterranean diet," with nuts as one of the major sources of good dietary fats (omega-3 fats). Such a diet is plant-based with fresh (preferably organic) vegetables in abundant quantities and olive oil as the principal source of dietary fat. Dairy products, fish, and poultry are consumed in low to moderate amounts and red meat is eaten sparingly and infrequently. This type of diet is typically moderate in fat quantity, with fat comprising 25-35% of total daily calories and saturated (bad) fat less than 10%. This type of diet has been shown to prevent prediabetes and diabetes when it is combined with regular exercise. A recent study (Archives of Internal Medicine 2008) showed added benefits when nuts were added as a fat source.

Nuts (especially walnuts) have been shown to be high in omega-3 fatty acids, which have many benefits for people with diabetes or at risk for it. Nuts can be a great snack to incorporate into your diet. Many are high in monounsaturated fats, which lower bad LDL cholesterol while simultaneously raising good HDL cholesterol and can help insulin sensitivity. Nuts are also a concentrated source of protein, fats, and fiber, which make them slower for your body to digest and very filling. For this reason, it appears that nuts help individuals maintain a healthy weight, rather than contributing to a person becoming overweight.

Working with your physician and health coach to achieve a healthy weight along with healthy habits has proven time and time again to work with many individuals. Consuming balanced portion controlled meals 5 to 6 times daily every 3 hours along with adequate hydration and movement can help you achieve a healthy weight and healthy habits that help your body recover faster reducing your risk for type 2 diabetes. This writer has witnessed cases of individuals working with their physician and health coach over a short span of time follow a similar plan of action that ultimately reduced their medication needs, and/or allowed him or her to come off of it all together.

DISCLAIMER The information presented here is based on the writers personal research conducted over seven years of working in the fitness industry as a Certified Personal Fitness Trainer, and three years as a Certified Health Coach. If you are experiencing behaviors described in this discussion, consult your physician or qualified medical practitioner. Personal Fitness Coaches/Trainer’s and/or Certified Health Coaches are not a substitute for a physician or qualified medical practitioner.

Studies show that people at high risk for diabetes may be able to prevent diabetes with weight loss, healthy eating, and exercise.

One of the most famous studies that looked at the prevention of type 2 diabetes is called the Diabetes Prevention Plan study or DPP. Scientists studied whether changing lifestyle habits, such as choosing healthier foods and physical activity, or taking diabetes medication could delay or prevent type 2 diabetes in people at high risk for the disease. The study ended a year early, when scientists discovered some amazing results!

DPP Study Results

• People who lost about 7% of their body weight through eating well and increasing their physical activity (30 minutes a day five times a week) had a 58% lower incidence of diabetes than people who took a placebo (dummy pill).
• People in the study who took the diabetes medication metformin had 31% lower incidence of diabetes than people who took a placebo.

Find out if you are at risk for prediabetes or diabetes at www.diabetes.org/risktest

The risk factors for Type 2 diabetes are: family history, age over 45, race/ethnic background, metabolic syndrome, inactivity, history of diabetes in pregnancy as well as several other medical conditions.

While some of these risk factors can not be changed, the other 50% can. Improving ones diet has direct implications on preventing the metabolic syndrome and changing one's cholesterol profile thereby lowering ones risks for developing Type 2 diabetes.  

According to the American Heart Association, the metabolic syndrome should be diagnosed in anyone having: a waist greater than 40" in men or greater than 35" in women, Triglycerides greater than 150, HDL less than 40 for men or less than 50 for women, blood pressure greater than 130/85 and a fasting blood sugar greater than 100.  Triglycerides and HDL are components of the cholesterol profile.  While it is recommended to keep triglycerides less than 150, the higher the HDL the better.

Eating a nutrient, protein and fiber rich diet deplete of excess carbohydrates, simple sugars, salt and saturated fats promotes weight loss, lowers blood pressure and improves your cholesterol profile.  Combining dietary modification with a progressive exercise regimen enhances the effect, further improving blood pressure control, weight loss and insulin resistance.  This is the mechanism whereby changing your diet lowers your risk for Type 2 diabetes.

As mentioned, family history and being overweight are strong risk factors for type 2 diabetes. A lifestyle change that includes fat loss with moderate daily exercise of 30 minutes or more (walking or cycling) and working with your primary care physician along with a registered dietitian can yield positive results. These simple changes can prevent or delay the onset of type 2 diabetes. Change is inevitable and taking action is key for success.