Can I Prevent Type 2 Diabetes?
This is a question that is commonly asked in our clinic. While medications to lower blood sugar and increase insulin sensitivity are an important part of the management of Type 2 diabetes, many are first diagnosed with prediabetes. The most effective way to prevent the progression to type 2 diabetes revolves around your diet and lifestyle.
A diet low in Carbohydrates (sugar)
Lots of vegetables, such as spinach, brussels sprouts, broccoli, cauliflower, bell peppers, asparagus, zucchini squash, green beans, leafy greens.
Fruit that is lower in sugar, such as raspberries, blueberries, and strawberries
Lean proteins, such as chicken and turkey without the skin, egg whites, and fish (salmon, tuna)
Healthy fats, such as avocados, olive oil, and nuts
Foods that are high in soluble fiber, such as oats, flaxseeds, chickpeas, beans, lentils
Drink plenty of water--flavor with slices of fruit, such as lemon or cucumbers. Coffee and green or black tea (without creamers and sugar).
Food high in sugar, such as candy, juice, sugar sweetened soda, cakes, cookies, pastries, white pasta, bread, and potatoes
Foods that are highly processed, such as lunchmeat, crackers, chips, most canned goods, and snacks packaged in a box.
Food high in saturated and/or trans-fat, such as fast food, French fries, full-fat cheese and ice cream, margarine, doughnuts, bacon, sausage
Aim for at least 7-9 hours of sleep every night and reduce stress by practicing deep breathing exercises, meditation, yoga, muscle tension/relaxation exercises
Exercise at least 30 minutes, 5 times a week with a mix of cardio (walking, cycling, swimming, jogging, aerobics) and resistance/strength training (bands, weights, dumbbells, even your own bodyweight)
Fruit/Vegetable of the Month: Berries
Strawberries, blueberries, raspberries, and blackberries are all examples of this extremely healthy fruit. Berries can be a part of most every diet. These brightly colored fruits are packed with vitamins, antioxidants, and fiber. Berries can be eaten in a variety of ways and are an ideal choice for those looking for a sweet treat that will not spike blood sugar. Berries may even help reduce inflammation and lower cholesterol. The simple recipe below highlights berries and is gluten free. Enjoy!
Mixed Berry Crumble: Place 7 cups of any type of berries (strawberries, blueberries, blackberries, and/or raspberries) to a baking dish and toss them with 4 tablespoons of maple syrup, 2 tablespoons of lemon juice and 2 tablespoons of cornstarch. In a separate bowl, mix ¾ cup of gluten free rolled oats, 1 cup of roughly chopped pecans, 1 cup of almond flour, 4 tablespoons of brown sugar (or sugar substitute of choice), ½ teaspoon of salt and 4 tablespoons of coconut oil. Spread the topping over the fruit and bake at 350ºF until the berry juices are bubbling and the topping is golden brown. Let sit for 10 minutes, then serve with your favorite low sugar vanilla ice cream (such as Breyers Carb Smart or So Delicious if dairy free).