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We Break Down the Anti-Diabetes Diet in 5 Easy Steps

by Cascade Ice on February 14, 2011

In the past several years, there has been a significant rise in the number of Americans diagnosed with type 2 diabetes. So it’s no wonder that nutrition “gurus” and dietitians are capitalizing on the trend with books that claim to cure adult-onset diabetes with just a few adjustments to your lifestyle and eating habits. Could it really be that easy?

While the triggers of diabetes are not known with complete certainty, both genetics and environmental factors (like obesity and lack of exercise) have been proven to play roles. We researched and gathered 5 important tips to remember for those at risk of developing type 2 diabetes.

  • First things first – most experts agree that an anti-inflammatory diet can help promote healthy blood sugar levels. Try eating small, frequent meals to keep blood sugars in a safe range. Eating large, filling meals less often can flood the bloodstream with excess glucose and insulin
  • Keep added sugars to a minimum, choosing to skip the sugar in your daily cup of coffee, and trying sugar substitutes like sucralose instead.
  • Incorporate lots of non-starchy vegetables, like broccoli, squash, eggplant, beans and spinach.
  • Aim for 30 minutes of activity per day. Any type of aerobic activity including hiking, walking or cycling improves insulin resistance in muscle cells.
  • Research has shown that nutritional supplements may also be helpful for people at risk or living with diabetes. Magnesium, fish oil and omega-3 fatty acid, and flaxseed oil have all been proven to offset inflammation.

In addition to the tips provided above, if you are at risk of type 2 diabetes, work with your doctor or nutritionist to help make sure you’re following a diet and exercise plan that’s personalized and the right fit for you.