Bite this, not that to prevent diabetes!
November is Diabetes Awareness Month. Having 2 parents with type II diabetes (one now deceased), I have always been a bit fearful that this chronic condition can strike at any time. Maintaining a healthy weight and getting regular exercise in addition to tweaking your diet may prevent this deadly disease. See the simple tips below!Bite this:Nuts- the beauty of nuts is their magnesium and mono-unsaturated fat content. Studies find that people consuming a diet high in magnesium have lower rates of diabetes. Monounsaturated fats protect against heart disease- the number one killer in persons with diabetes. Include at least 1 Tbsp of nuts in your diet daily.Not this:Chips- chips of all sorts are the number one snack in America, and it's no wonder our rates of obesity keep getting higher. Fried in fat and coated in salt, high in calories, zero nutritional value.Drink this:Water- research on post-menopausal women finds that water-drinkers lose more weight than those that either don't consume enough or consume other beverages (especially sweetened ones). Aim for 16 oz (2 full glasses) of water at each meal and 1-2 between meals to stay hydrated.Not thatSoda (of any kind)- while most of us know the evils of regular soda (calories, caffeine, chemicals), many don't realize that diet soda can be just as deadly to your health. In addition to raising your risk for pancreatic cancer, soda consumption (including diet) has also been linked with higher rates of diabetes and heart disease. Can't kick the can? Try carbonated water instead such as La Croix. It's fizzy with flavor, but no added colors, sweeteners or caffeine.Bite this:Whole grains- the fiber and magnesium in whole grains provide a double shot of protection against diabetes. The big thing is portion size. All carbohydrates should not be labeled "bad". Consider how much you're eating and spread them out throughout the day.Not that:Refined grains- grains made with enriched or refined flour lack fiber, vitamin E and selenium, all nutrients that are linked with lower rates of diabetes. White bread and rice digest faster and raise blood sugar more quickly, in addition to making you hungrier, sooner.Bite this:Dairy products- new research has found that both full fat AND low fat dairy products (in moderation- 2-3 servings/day) aid in reducing the risk of diabetes. Scientists aren't clear if the calcium, protein or something else in dairy is responsible. Get milk!Not that:Selenium supplements- while selenium is an antioxidant and may aid in cancer prevention, too much of a good thing raises the risk for diabetes. It's fine to have the RDA in your multi-vitamin, but a separate supplement is not advised.