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Protect Yourself From Diabetes

Under Family Category: Family Health

If you have high glucose levels, lifestyle changes are the first line of attack. They may even be enough to correct the problem, especially in people with IFG. A national study of more than 3,000 people at high risk due to glucose irregularities showed that simply eating a low-fat diet and engaging in moderate exercise, like brisk walking, for 30 minutes a day reduced the risk by 58 percent.

In addition to losing weight and exercising, you can take the following steps to help prevent diabetes.
• Cut back on certain carbohydrates.
Potatoes, honey, white bread, cornflakes and white rice are all digested rapidly and cause glucose levels to spike. You don’t have to cut out these foods, just practice portion control.

• Eat whole-grain cereals and bread.
Harvard researchers found that women who had three servings of whole grains a day (for example, shredded wheat, oatmeal, brown rice or wholewheat bread) cut their risk of diabetes by 30 percent. The likely reason: Whole grains are digested more slowly than refined grain products, so blood glucose levels rise slowly. Beans have a similar effect.

• Have a little fat.
When eaten with carbohydrates, especially refined ones, fat slows the release of glucose into the bloodstream. (Finally, permission to top your baked potato with a dollop of sour cream!)

Continued On Protect Yourself From Diabetes - Part 2

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