EAT TO BEAT DIABETES

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The 6 foods, beverages and nutrients that are real winners in the fight against this new epidemic

The latest research suggests more than half of new diabetes and pre-diabetes cases can be prevented, or in some instances even reversed, through lifestyle changes, diet and physical activities.  Studies show that certain foods and nutrients can play a role in lowering your odds even further.

1.    Get enough chromium

Type 2 diabetes is a disease in which the body cells cannot use the hormone insulin properly.  Insulin’s job is to shuttle glucose (blood sugar) from the blood stream into the cells, where it’s use for energy.

Chromium helps the body use insulin more effectively.  As a bonus, chromium also seems to have a slight effect on reducing visceral fat, the type that settles around your belly and surrounds vital organs.  Visceral fat increases the risk of diabetes and heart disease.  Chromium can be found in broccoli, whole wheat English muffin, turkey breast, green beans and banana.

2.    Make magnesium a must

Magnesium is a major player in the body, helping to regulate at least 300 biochemical processes, including the production, release and activity of insulin.  Good sources are from spinach, white beans, Brazil nuts, baked halibut.

3.    Daily dose of whole grains

Whole grains are high in fiber that will fill you up without filling you out: oatmeal, high-fiber whole grain flakes, whole-wheat bread, brown or wild rice.

4.    Enjoy a latte

Drink a cup of coffee a day and lower the odds for type 2 diabetes.  Make your cappuccino with non-fat milk to keep calories low and top with cinnamon.

5.    Sprinkle on some cinnamon

Adding half a tea spoon of cinnamon into your morning smoothie can lower your blood sugar.  The spice lowers blood sugar levels in lean or overweight people, as well as those with pre-diabetes and pregnancy-induced diabetes.  Cinnamon has the benefit of tasting sweet without adding calories.

6.    Depend on vitamin D

Research suggests that people with low blood levels of vitamin D produce less insulin. Although sun exposure can trigger the production of vitamin D, experts caution against more than 10-20 minutes of direct expose per day.  Get your dosage of vitamin D from milk, orange juice and some cereals, other than taking supplements.

Shared from article written by

Elizabeth Somer, M.A., R.D.

SHAPE, November 2007