Prevent Diabetes

6 Ways to Stop Diabetes Before It Starts
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The statistics speak for themselves: According to the Centers for Disease Control and Prevention, nearly 26 million Americans suffer from diabetes, and 7 million are unaware that they're afflicted. At the current rate, half of the adult U.S. population will develop prediabetes or diabetes by 2020. Of that total, the more-preventable type 2 diabetes accounts for 90 to 95 percent of all cases.

The good news: If you've received test results showing you have prediabetes, or you're concerned that you're at risk for diabetes, making lifestyle changes now can prevent or greatly delay the onset of diabetes. Studies have shown that such changes reduced the development of type 2 diabetes by as much as 71 percent in adults 60 years and older.

The key is preventing your blood glucose level from rising higher. Fasting blood glucose below 100 mg/dl is considered normal; if your fasting blood glucose is between 100 and 125 mg/dl, you have prediabetes. (If your blood sugar rises above 125 mg/dl, you're among the one in ten adults in North America who have type 2 diabetes.)

Prediabetes doesn't have to turn into diabetes. With early intervention, some people with prediabetes can actually turn back the clock and return elevated blood glucose levels to the normal range. Others can delay the onset of diabetes by 10 years or more. But once it sets in, diabetes is a lifelong disease. So now's the time to take steps to prevent diabetes from progressing. Here's what to do.

1. Peel off the pounds.

Getting to or maintaining a healthy weight is the number-one way to prevent the onset of diabetes, since extra weight makes it harder for the body to use insulin to control blood sugar. According to the expert panel of the American Diabetes Association, for those at high risk for diabetes and who are overweight, losing 5 to 10 percent of your body weight through moderate exercise and healthy eating is the best way to treat prediabetes.

Instead of going on a severe diet, make minor changes that you can stick with over time. Make the calories you eat count in terms of packing a nutritional punch. For someone who weighs between 100 and 200 pounds, losing just 5 or 10 pounds can have a dramatic effect, so choose a realistic goal, give yourself plenty of time, and celebrate your success when you get there.

2. Focus on fiber.

Fiber is essential to preventing diabetes, because it takes your body longer to digest high-fiber foods. Read labels and count up grams of fiber, with a goal of eating 45 to 50 grams of fiber a day. For most people, eating a healthy breakfast that features oatmeal or some type of bran cereal is one way to achieve that high-fiber goal, since a bowl of the right kind of cereal can net you as much as a third of your daily fiber.

Keeping track of fiber content is also a handy way to distinguish between "bad" and "good" carbohydrates. With high-fiber (good) carbs, glucose is released slowly, preventing a typical blood sugar spike.

3. Count on coffee and tea.

In the past few years, researchers have uncovered a fascinating link between consumption of coffee and tea and lower rates of diabetes. The results of 18 different studies found that drinking three to four cups of coffee per day was associated with a 25 percent lower risk of diabetes than drinking no coffee or just one cup. Tea -- green or black -- was found to be beneficial as well. Drinking three to four cups of tea daily lowered risk of diabetes by 18 percent.

6 Ways to Stop Diabetes Before It Starts

4. Move, move, move.

Get more exercise, and you'll strengthen your body's machinery for handling blood glucose, the key to preventing diabetes. Studies have also shown that exercise increases insulin sensitivity, providing long-lasting blood sugar benefits. One study found that a single exercise session increases insulin sensitivity for as long as 16 hours afterward.

Happily, all kinds of physical activity lowers blood sugar levels by taking glucose from the blood and muscle to use as fuel. Choose an activity you like enough to continue until you raise your heart rate and break a sweat. In the Nurses' Health Study, researchers found that women who worked up a sweat just once a week reduced their risk of developing diabetes by a whopping 30 percent. The National Diabetes Education Program recommends getting 30 minutes -- even in three ten-minute sessions -- of moderate physical activity five days a week. That might include walking, biking, swimming, jogging, even dancing.

In addition to aerobic exercise, include some type of strength training. Glucose is stored in the muscles, so by lifting weights, you use that glucose as fuel and also build and tone muscle, which then provides additional glucose storage capacity.

5. Eat three square meals.

Eating regularly throughout the day is important for regulating your blood sugar and avoiding blood sugar spikes that tax your pancreas by stimulating it to produce insulin. Space your meals at regular intervals throughout the day, and if you have to go more than four hours between meals, eat a healthy snack to tide you over.

Diabetes experts strongly favor a "Mediterranean" diet, which means lots of different fruits and vegetables, whole grains, beans and legumes, healthy fats such as olive oil, and lean protein such as fish and poultry. Snacks should include protein, complex carbohydrates, and healthy fats; think whole wheat toast and peanut butter rather than a bagel and cream cheese.

As much as possible, avoid simple carbohydrates such as sugary treats and white flour baked goods -- and don't overeat at any meal. Some people with prediabetes or diabetes find it helpful to eat a small high-fat/high-protein snack, such as a handful of almonds, before bed to help blood sugar levels remain stable overnight.

6. Get heart healthy.

If you have prediabetes, make sure other aspects of your cardiovascular health are under control. High blood pressure, or hypertension, is associated with a higher risk of diabetes, so it's a good idea to work with your doctor to make sure your blood pressure is within the preferred range -- ideally under 120/80 for those under age 65.

Cholesterol is equally important. Ask your doctor to check your cholesterol and make sure your total cholesterol is under 200 mg/dL, your LDL is under 130 mg/dL, and your HDL (or "good" cholesterol) is at least 40 mg/dL for men and 50 mg/dL for women.

If any of your tests are out of range, talk to your doctor about whether you should be on blood pressure or cholesterol-lowering medication. Make sure your doctor knows you have prediabetes, as this may influence treatment choices.

9 months ago, said...

Thank you Thank you Hide

over 1 year ago, said...

It’s a fantastic article . I like it much. Here I like to share one plan named “Eating to lose weight fast plan” . Most experts agree that one to 1 ½ pounds weight loss per week is a safe & healthy rate . Modification of eating habits along with regular exercise is the most effective way to lose weight . To learn more pls click this link- http://eatingtoloseweightfastplan.blogspot.com/ It’s a fantastic article . I like it much. Here I like to share one plan named “Eating to lose weight fast plan” . Most experts agree that one to 1 ½ pounds weight loss per week is a safe & healthy rate . Modification of eating habits along with regular exercise is the most effective way to lose weight . To learn more pls click this link- http://eatingtoloseweightfastplan.blogspot.com/ Hide

about 2 years ago, said...

Yes, in reminding me what the correct numbers for pre diabetes are and how to prevent it. It is easy to forget when you see that plate of iced fudge brownies on special holidays. Yes, in reminding me what the correct numbers for pre diabetes are and how to prevent it. It is easy to forget when you see that plate of iced fudge brownies on special holidays. Hide

over 2 years ago, said...

Done all of this and nothing helped until I restricted carbs and eliminated added sugars, and increased the protein and fats. Lost 20 pounds without trying, best serum lipid profile in 30 years, and dropped my 1ac for the first time ever. My doctor made most of the recommendations. My nutritionist doesn't understand when I increased my saturated fats and limit my carbs, my cholesterol dropped like a rock. She was pushing Med diet. But it was my nutritionalist that did ask me to limit my... Show more Done all of this and nothing helped until I restricted carbs and eliminated added sugars, and increased the protein and fats. Lost 20 pounds without trying, best serum lipid profile in 30 years, and dropped my 1ac for the first time ever. My doctor made most of the recommendations. My nutritionist doesn't understand when I increased my saturated fats and limit my carbs, my cholesterol dropped like a rock. She was pushing Med diet. But it was my nutritionalist that did ask me to limit my carbs to 60 grams a meal. That was the secret. Hide

over 2 years ago, said...

Talk to your own doctor but I recently saw a program that indicated cholesterol lowering medications (statins) may lead to increased glucose levels (Type II diabetes). I was on a statin and had a 108 glucose reading in March. I stopped taking my statin and my latest glucose reading was 85...but my cholesterol levels have increased. I drink homemade cocoa in the mornings: 2 cups 1% milk, 1+ T cocoa, 1 t cinnamon and 1+ t agave. Cinnamon is supposed to be good for diabetes. I have added... Show more Talk to your own doctor but I recently saw a program that indicated cholesterol lowering medications (statins) may lead to increased glucose levels (Type II diabetes). I was on a statin and had a 108 glucose reading in March. I stopped taking my statin and my latest glucose reading was 85...but my cholesterol levels have increased. I drink homemade cocoa in the mornings: 2 cups 1% milk, 1+ T cocoa, 1 t cinnamon and 1+ t agave. Cinnamon is supposed to be good for diabetes. I have added Agave to my diet as it purportedly low glycemically as compared to sugar. The doctor on the program I saw said that particularly for women, he does not prescribe statins except for maybe 1% of his patients. He said statins do not prevent heart attacks but may be useful if you have had a heart attack. Again, I would discuss with your own doctor but feel this is important enough to mention as I think it bears looking into. Hide

over 2 years ago, said...

Re: " For someone who weighs between 100 and 200 pounds, losing just 5 or 10 pounds can have a dramatic effect - uum are we talking about adults here? Because one weighing 100 pounds surely is not overweight? Re: " For someone who weighs between 100 and 200 pounds, losing just 5 or 10 pounds can have a dramatic effect - uum are we talking about adults here? Because one weighing 100 pounds surely is not overweight? Hide

over 2 years ago, said...

All the information on helping to prevent prediabetes was very helpful and I will try to keep on these good Tips All the information on helping to prevent prediabetes was very helpful and I will try to keep on these good Tips Hide

over 2 years ago, said...

always is so important to take care of your life style always is so important to take care of your life style Hide

over 2 years ago, said...

I am pre-diabetic and have been referred by my Doctor to see a Dietician that he recommended. Your article has given me the incentive to make the appointment. I am also going to make some small changes in my diet, try to lose some weight and step up my exercise program. Thank you. I am pre-diabetic and have been referred by my Doctor to see a Dietician that he recommended. Your article has given me the incentive to make the appointment. I am also going to make some small changes in my diet, try to lose some weight and step up my exercise program. Thank you. Hide

about 3 years ago, said...

Great information, keep up the good work, I'm pre diabetes now. Great information, keep up the good work, I'm pre diabetes now. Hide

over 3 years ago, said...

I have diabetes already and it's giving me a great concern. I went fro a test three days ago and the result showed my sugar level went up to 474. I used to use insulin injection but lately my doctor advised me to stop using it. I now take only tablets and some Green World drugs. My concern is that my sugar level fluctuates. Right now the back of more hands are wrinkled. What do I do? I have diabetes already and it's giving me a great concern. I went fro a test three days ago and the result showed my sugar level went up to 474. I used to use insulin injection but lately my doctor advised me to stop using it. I now take only tablets and some Green World drugs. My concern is that my sugar level fluctuates. Right now the back of more hands are wrinkled. What do I do? Hide

over 3 years ago, said...

entire article as most of your articles are! entire article as most of your articles are! Hide

over 3 years ago, said...

I really like this website, and hope you will write more, thanks a lot for your information. I really like this website, and hope you will write more, thanks a lot for your information. Hide

almost 4 years ago, said...

provide a list of the top 10 fiber rich foods to eat daily. provide a list of the top 10 fiber rich foods to eat daily. Hide

over 4 years ago, said...

I am a tea drinker and have noted a 30% lower risk of diabetes. The reference to fiber is very important information I am a tea drinker and have noted a 30% lower risk of diabetes. The reference to fiber is very important information Hide

over 4 years ago, said...

I am overweight and had diabetes when I was pregnant. I was suppose to get it within 5 years afterwards. That was 30 years ago. But I eat alot of fiber too. I just need to lose some weight somehow and get more exercise. The article just made me think more about what I want my future to be like, not the other alternative. Lets hope I can keep the faith! I am overweight and had diabetes when I was pregnant. I was suppose to get it within 5 years afterwards. That was 30 years ago. But I eat alot of fiber too. I just need to lose some weight somehow and get more exercise. The article just made me think more about what I want my future to be like, not the other alternative. Lets hope I can keep the faith! Hide

over 4 years ago, said...

The general information which will help me to be more prepared and to be able to take the necessary steps to prevent it. Thank you. The general information which will help me to be more prepared and to be able to take the necessary steps to prevent it. Thank you. Hide

over 4 years ago, said...

move move move was very helpful as well move move move was very helpful as well Hide

over 4 years ago, said...

If my sugar is over 125 I hve type 2 didn't know why it was called type 2 diabetes eating oatmeal n drinking tea or coffee does a lot to help I still want to beat this disease. If my sugar is over 125 I hve type 2 didn't know why it was called type 2 diabetes eating oatmeal n drinking tea or coffee does a lot to help I still want to beat this disease. Hide

over 4 years ago, said...

Thanks for the information. Thanks for the information. Hide

over 4 years ago, said...

Re stop diabetes before it starts. This is a very enlightening and should help halt the developement of type2 diabetes. I suggest you make a print of this important advise. Re stop diabetes before it starts. This is a very enlightening and should help halt the developement of type2 diabetes. I suggest you make a print of this important advise. Hide

over 4 years ago, said...

the overall approach the overall approach Hide

over 4 years ago, said...

Monounsaturated fat in the diet actually increases the risk of diabetes. http://wheredogorillasgettheirprotein.blogspot.com/2011/08/olive-oil-is-junk-food.html Monounsaturated fat in the diet actually increases the risk of diabetes. http://wheredogorillasgettheirprotein.blogspot.com/2011/08/olive-oil-is-junk-food.html Hide

over 4 years ago, said...

Nothing New to WOW Me! Nothing New to WOW Me! Hide

over 4 years ago, said...

I wish I had found you earlier. I wish I had found you earlier. Hide

over 4 years ago, said...

Thank you so much for such a simple and useful information about diabets. Thank you so much for such a simple and useful information about diabets. Hide

over 4 years ago, said...

Very informative will let my friends read this!!!!! Very informative will let my friends read this!!!!! Hide

over 4 years ago, said...

I's nice reading about this. I's nice reading about this. Hide

over 4 years ago, said...

I am diabetic , the suggestions about diet and eating almonds before bed , I am going to try...... I am diabetic , the suggestions about diet and eating almonds before bed , I am going to try...... Hide

over 4 years ago, said...

Well, I thought I ate enough fiber in my diet, for one thing, and that was wrong. I found out it helps to read, read, read on pre diabetese. A person can not get enough info. This was like a re-check of some of what I already knew and forgot! Thank you!! Well, I thought I ate enough fiber in my diet, for one thing, and that was wrong. I found out it helps to read, read, read on pre diabetese. A person can not get enough info. This was like a re-check of some of what I already knew and forgot! Thank you!! Hide

almost 5 years ago, said...

everything from this article is helpful to me as I'm working on my diabetes and I will be able to use these helpful hints!!!!!! everything from this article is helpful to me as I'm working on my diabetes and I will be able to use these helpful hints!!!!!! Hide

almost 5 years ago, said...

Anyone that doesn't at least read some of this information needs to "WAKE-UP" Anyone that doesn't at least read some of this information needs to "WAKE-UP" Hide

almost 5 years ago, said...

the tip on not dieting severely but just making minor changes and loosing a few pounds! the tip on not dieting severely but just making minor changes and loosing a few pounds! Hide

almost 5 years ago, said...

thanks for the information on helping to prevent prediabetes,what you eat is the key to prevention thanks for the information on helping to prevent prediabetes,what you eat is the key to prevention Hide

almost 5 years ago, said...

I can walk for only 15 to 20 minutes. Would it be enough . I am bordeline I know tha I can walk for only 15 to 20 minutes. Would it be enough . I am bordeline I know tha Hide

almost 5 years ago, said...

good & very help information for getting healthy thank you good & very help information for getting healthy thank you Hide

almost 5 years ago, said...

all the info was helpful and will help me to make informed decisions all the info was helpful and will help me to make informed decisions Hide

about 5 years ago, said...

I have had diabetes for a long time. I believe I could have lost weight at the beginning and not have diabetes. Why don't doctors encourage this? I feel very strongly that doctors intentionally do NOT encourage. I have had diabetes for a long time. I believe I could have lost weight at the beginning and not have diabetes. Why don't doctors encourage this? I feel very strongly that doctors intentionally do NOT encourage. Hide