Make a Lifestyle Change
The statistics say that 1 in 3 U.S. adults is currently at risk for developing Type 2 diabetes. The problem is most adults don't know that.
For anyone worried about getting Type 2 diabetes, know that there are lifestyle changes you can make to prevent it.
Diabetes runs in my family. My grandfather, father and brother all had it. Those statistics always catch my eye.
Here are a few of things we can do to lower our risk:
No. 1: Lose weight. The goal is for anyone overweight (body mass index over 25) to lose 7% of their starting weight through diet and physical activity.
No. 2: Choose a healthier diet. Changing what we eat can dramatically improve blood sugar control. Try a Mediterranean diet that cuts back on refined grains and cereals, added sugars, salt and processed meats and relies more on healthy oils (olive, canola), fruits, nuts, seeds, vegetables, beans, minimally processed whole grains, seafood and yogurt. Choose red meat less often.
No. 3: Make fiber your best friend. Aim for three servings of whole grains every day. Soluble fiber is found in whole grains, fruits, vegetables, nuts, seeds and beans. Adding soluble fiber to meals reduces blood sugar spikes after a meal. We need 25-35 grams of fiber daily.
No. 4: Hit the treadmill. We need to be physically active every day. If it's not the treadmill, find something you love to do to get moving — biking, rowing, walking outside, jogging — whatever you love. I recently got a treadmill with an iFit program and love walking all over the world. As our travel has been limited due to COVID-19, this makes me feel like I'm in Zimbabwe or Turks and Caicos or wherever I'm signed up to be with a trainer. I'm learning about the culture, having fun and working out.
No. 5: Check your numbers. The way you'll find out if you have diabetes is to check your hemoglobin A1c (every three months) and your blood sugar. It's also a good idea to check your vitamin D, as supplementation may lower risk of developing Type 2 diabetes for some. A simple blood test can tell if you're adequate in vitamin D.
The good news is with a few lifestyle changes, this disease is something we can all prevent. There's no better time to get started.
Q and A
Q: Is coffee good to drink?
A: Black coffee, yes. Flavored, sweetened coffees, not so much. A review of studies found that men who drink two to nine cups daily are 9% less likely to develop prostate cancer. Each cup was associated with a 1% drop in prostate cancer risk. Researchers say it's coffee's antioxidant and anti-inflammatory effects that may protect against the disease. In addition, one or more cups of black, caffeinated coffee a day is associated with lower long-term risk of heart failure. A study, reported in the journal Circulation, found that for those who drank one or more cups (versus people who didn't drink any), the risk for heart failure over time decreased between 5% and 12% for each 8-ounce cup consumed each day in the study. Drinking two cups or more per day decreased the risk by about 30% in another study.
RECIPE
Every now and then, we need a bit of sweet. A sweet with fruit is better than a cake or cookie without. The Whole Grains Council offers this recipe for Easy Peach Crisp that includes not only peaches but also rolled oats, a whole grain. A single large peach is a good source of vitamins C and A and offers 3 grams of fiber for only 68 calories.
EASY PEACH CRISP
Servings: 2
1 teaspoon butter
1/2 cup rolled oats
1 teaspoon sugar
1/4 teaspoon cinnamon
1 tablespoon olive oil
2 cups peaches, diced
Preheat oven to 350 degrees. Grease a 6 1/2-inch cast-iron skillet with butter. In a small bowl, toss the oats with the sugar, cinnamon and olive oil. Put the fruit in the skillet, and then top with the oat mixture. Bake for 35 minutes, until fruit is bubbly and oats are golden. Let cool 5-10 minutes, and top with a scoop of frozen vanilla yogurt, if desired.
Per serving: 220 calories; 3 grams protein; 30 grams carbohydrates; 10 grams fat (2 grams saturated); 4 grams fiber; 15 grams sugar (2 grams added); 0 grams sodium.
Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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