How can I help prevent diabetes?

Type 2 diabetes (which used to be called adult-onset diabetes) is an epidemic in the United States. As we age, we are at an increased risk of diabetes, which now affects over 18 million adults—more than half of whom are women—in the United States. While genetics may play a role in who develops diabetes, research data from the long-term Nurses' Health Study suggests that 90 percent of type 2 diabetes in women is attributable to behavioral and lifestyle factors such as excess weight, lack of exercise, and an unhealthy diet.

But that's good news in terms of prevention. The Diabetes Prevention Program, a national clinical trial, found that just 30 minutes a day of moderate-intensity physical activity and a 5–10 percent loss in body weight will reduce the risk of a person's developing diabetes by more than half. Two-thirds of the participants in this study were women of all ages and ethnic groups. In the study, everybody was told to eat less fat and exercise more, but one group received intensive training in how to diet, exercise, and change other behaviors (e.g., how to shop for and cook healthier meals and overcome personal obstacles to losing weight). The results were so dramatic—coinciding as well with the findings of several other large-scale international studies—that the study was stopped one year early so the results could be reported to the public in 2002.

These are the most important dietary changes you can make to help prevent diabetes:

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According to the Academy of Nutrition and Dietetics (AND), studies show that those with prediabetes who lose weight and increase their physical activity can either prevent diabetes by having their blood glucose levels return to normal, or at least, delay the onset of Type 2 diabetes. AND also recommends meeting with a registered dietitian for dietary guidance in both managing and preventing diabetes. You can find a local registered dietitian by visiting: www.eatright.org.

Since diet and lifestyle are so important, here are 5 key recommendations from the AND to fight diabetes and prediabetes with a knife and fork:

• Lose Some Excess Weight. Research suggests that even a modest weight loss (approximately 5- 7% of your body weight) can reduce the cell’s resistance to insulin so that glucose will be taken up by the cells, and thus, improve blood glucose levels.
• Move at Least 2½ Hours Weekly. Physical activity has been shown to improve the cells sensitivity to insulin and lower blood glucose levels.
• Choose Your Carbohydrates Wisely. A well-balanced diet that contains carbohydrate-rich foods including fruits, veggies, whole grains, legumes and low fat dairy, along with some lean protein and healthy oils, is the diet of choice in the fight against diabetes, as well as heart disease and stroke. Cut back on the calories from the less nutritious, carbohydrate-rich sweets and treats to lose weight.
• Beef Up the Fiber In Your Diet. According to research, dietary fiber, as well as whole grains, has been associated with improved insulin sensitivity, or the use of insulin by the cells. While the current recommendation is to consume about 25 to 35 grams of fiber daily, Americans, on average, are consuming about 15 grams daily. Choose whole grains (whole wheat bread, oatmeal, popcorn) over refined grains and beef up the whole fruits and vegetables in your diet. 
• Watch the Alcohol. While some studies suggest that moderate enjoyment of alcohol, one to three drinks daily, is associated with a decreased risk of diabetes, more than three drinks daily will increase the risk.

Although some causes of diabetes can be mitigated by a healthy diet and exercise, there are risk factors you can't change -- like family history, age, or ethnic background -- but others you can change. Make sure you're doing all that you can to protect yourself from diabetes and its complications, and keep in mind that even modest changes can have a big impact on lowering your risk. Start with these three steps:

Move Your Body
Research shows that one of the most effective ways to lower your risk of diabetes is to be physically active. You don't have to join a gym or run a marathon (unless you want to!), just get your body moving -- and your heart pumping -- for at least 30 minutes a day, 5 days a week.

Maintain a Healthy Weight
When it comes to how to prevent diabetes, one of the most important steps you can take is to maintain a healthy weight. By keeping your body mass index (BMI) at less than 25 you can reduce risk of diabetes as well as other conditions, such as heart disease. Diabetes-prevention studies show that losing just 5 percent-10 percent of your body weight can help prevent or delay diabetes. If your BMI is high, aim to nudge it closer to the 25 mark -- it'll make a big difference in your health.

Get Screened
Regular screening can identify the warning signs of diabetes at their earliest stages, which gives you the best chance of delaying or even preventing the onset of diabetes. Current guidelines recommend that regular screenings begin at age 45 -- unless you have additional risk factors that warrant screening at an earlier age. Talk to your doctor about the causes of diabetes, how you can prevent its onset and what type of diabetes screening schedule is appropriate for you.

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