Want to prevent, reverse, or control diabetes?
“Type 2 diabetes can be prevented, arrested, or even reversed with a plant-based diet,” says Dr. Michael Greger.” It’s one of the most effective ways to keep blood glucose and insulin levels in check.3 But it’s not the only way.
Healthy habits to prevent diabetes include:
• Lose weight or maintain a healthy weight. About 70 percent of all adults in the U.S. are overweight or obese. Losing even 10 to 15 pounds can greatly cut your risk of diabetes.
• Don’t smoke. Research shows smokers have a 30 to 40 percent higher risk of diabetes than non-smokers.4
• Be more active – 30 to 60 minutes each day. Breaking it up into shorter 10 to 15 minute sessions will help.
• Eat healthy fats. Skip saturated fats and trans fats found in butter, sour cream, red meat, and processed foods. Instead, eat more healthy fats found in nuts, seeds, avocados, and olive oil
• Follow a plant-based diet. Eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are low in calories and high in nutrients, and help regulate blood glucose levels. Junk foods like sugary snacks, and white bread are high in calories and cause rapid changes in blood sugar levels.
• Drink more water. One large study found that drinking one or more sugary drinks (soda, juice, coffee with sweetener, etc.) per day increased the risk for type 2 diabetes by 83 percent.
• Get a blood test. The best way to find out if you’re at risk for type 2 diabetes is an A1C blood test. This measures blood glucose levels over a three-month period. Ask your doctor about this test. Once you know where you’re at, you’ll have info to help you make any necessary changes to your diet and lifestyle to prevent type 2 diabetes.
3. McMacken, M., et al. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of Geriatric Cardiology, 14(5):342-354. From: doi:10.11909/j.issn.1671-5411.2017.05.009