Preventing Type 2 Diabetes

Tweet

There are a few risk factors that you cannot change when trying to avoid type 2 diabetes and associated complications like heart disease, such as:

• Age
• Ethnicity
• Family history

However, there are many risk factors that are within your control. Changing these risk factors may help prevent type 2 diabetes. These changes include.

• Losing weight
• Quitting smoking
• Eating a healthier diet
• Lowering blood pressure
• Increasing physical activity 

A study done by the Harvard School of Public Health found that being overweight and obese was the single most important risk factor that predicted who would develop type 2 diabetes. During a 16 year follow-up period, study results showed that regular exercise -- at least 30 minutes a day, five days a week -- and an improved diet that's low in fat and high in fiber significantly helped with type 2 diabetes prevention.

The Diabetes Prevention Program found similar results. Participants who lost a modest amount of weight (5-7% of body weight) reduced their risk of developing type 2 diabetes by 58% - more than participants who used metformin – a drug recommended to lower insulin in pre-diabetics.

The bottom line: Type 2 diabetes prevention could be as easy as adopting healthy lifestyle habits.

Diet-to-Go's 1200-calorie Balance Meal Plan follows the American Diabetes Association, American Cancer Society and US Department of Agriculture guidelines for cholesterol, sodium and fat and the 1600-calorie low-fat meal plan follows the American Diabetes Association recommended carbohydrate level of 45-50% of calories (on average over the 5 week plan). If necessary, Diet-to-Go's Nutrition Team can work with you further to adjust the carbs per meal. 
 

Author: Kristen Ciuba
Kristen is a Nutritionist at Diet-to-Go, based in Lorton, VA. She tries to “practice what she preaches” by fitting in healthy foods and cooking, challenging exercise, and quality time with family and friends every day!  

myDiettogo

Tweet