Question:
I have a family history that contains diabetes; the kind where you do
not have to take insulin injections. My father got it late in life,
as did one of his siblings. They ate a lot of sweets, and their diets
were not exemplary. The only "sweets" I ever eat are milk chocolates,
and I do NOT eat them daily. Besides that, I eat very nutritional
foods; mostly fruit and veggies. What can I do to avoid getting
diabetes as I get older? Am I doing enough now?
Answer:
Diet and lifestyle are the most important factors for the prevention of
non-insulin dependent diabetes and in management of insulin-depended
diabetes. Regular aerobic excerise, such as brisk walking, jogging,
swimming, or bicycling, will improve how the body uses insulin and aids in
the regulation of blood sugar and lipid levels.4
Nutritional Influences:
A high fiber diet is associated with an improved ability to handle blood
sugar.5 When the diet is high in fiber, cells are more sensitive to insulin
and increase the number of insulin receptor sites for burning glucose.6
Antioxidants, including vitamin E, vitamin C, beta-carotene, bioflavanoids,
and B-complex vitamins can help protect against free radical damage.7
Vitamin E levels in the blood of diabetics are lower than levels found in
the blood of subjects without diabetes. Poor dietary intake of vitamin E may
alter blood sugar levels, while an adequate intake may help to modulate
blood sugar levels.8
Vitamin C metabolism and tissue levels are altered in diabetes.9 Optimal
vitamin C intake may help to regulate blood sugar and aid in the prevention
of diabetes.10
Minerals may also play a role in protecting against the damaging effects of
diabetes. Diabetics tend to lose magnesium through their kidneys more than
non-diabetics. Type I diabetics who get at least 450 mg of magnesium are
able to improve insulin production and maintain better control of blood
sugar levels.11
Trace minerals such as chromium are essential for insulin and glucose
metabolism.12
