WPADE.org

The likelihood of developing type 2 diabetes is largely a function of what we eat, how much we exercise and most importantly, how much we weigh. More than 60% of the diabetic cases can be attributed to overweight*. (*BMI of 25-29) But losing weight can reduce the risk of diabetes and current weight has a greater impact on the risk of diabetes than previous weight. If weight is lost and kept off, risk is substantially lower. This can be achieved with physical activity. Even modest activity provides some benefit, such as walking 3 hours a week. Obviously, the faster and more frequently the exercise, the faster the weight loss. Diet is of prime importance to diabetic management. Three factors that influence diabetes are fiber, fat and glycemic index.
Fiber- slows the conversion of high glycemic index foods into glucose during digestion, thereby avoiding spikes in blood sugar levels. This in turn decreases the demand for insulin, which lowers the risk of diabetes. Foods rich in cereal fibers are bran, barley, oatmeal and whole wheat bread.
Fat- the consumption of total fat, saturated fat, non mono-unsaturated fat affected the risk of diabetes, but trans fatty acids (vegetable fats that are solid at room temperature and listed on food labels as ‘partially hydrogenated vegetable oils’) increase the risk. These are found in margarines, shortening, french fries and commercially baked products. Polyunsaturated fats (primarily from plant foods and fish sources are liquid at room temperature) reduced the risk of diabetes. These are liquid vegetable oil, oil based salad dressings, tuna and salmon.
Glycemic Index- A food with a high glycemic index can increase blood sugar rapidly, forcing the production of large amounts of insulin to counteract the glucose level. Over time, this increase in insulin production can cause diabetes. High glycemic index foods are white breads, baked potato; while low glycemic index foods are apples, beans and whole grain pastas.
Diabetes can be prevented with weight control, physical activity and a healthy diet. Women can lower their risk by 90% even with a family history of diabetes. Taking these steps is an important part of a healthy life style that helps to not only lower the risk of diabetes, but also of heart disease, cancer, stroke, arthritis and osteoporosis.
Annette Karnash
BMI-
Healthy Weight 18.5-24.9
OVerweight and at risk 25-29.9
Obese and at risk Over 30