Currently in the U.S. adult cases of diabetes is on the rise, just about everyone knows that. What they don’t know is that there are foods that lower diabetes risk and in some cases even reverse it. The good news is, you don’t have to deprive yourself of yummy food or even sweets. In fact, you can eat delicious food that will give you more energy and help you feel better overall. Let’s take a look at some recent research on the subject and then we’ll see what can be done.
Up until recently, the research on how omega-6 PUFAs (polyunsaturated fatty acids) affects the risk of type 2 diabetes in middle-aged men hasn’t been conclusive. I say again ‘until recently’, because that’s changed.
Researchers at the University of Eastern Finland have now shown a substantial reduction (46% to be exact) in the risk of developing type 2 diabetes in men aged 42 to 66 years. Here’s what they did and what they discovered.
They enlisted the help of 2,189 men, all between the ages of 42 and 60. These men were already in a heart disease study and at the time they entered that study they did not have type 2 diabetes.
The men were given questionnaires and had their blood glucose tolerance measured at the start of the study. Then, at 4 years, 11 years and 20 years, they were measured again.
At the end of the study (20 years) 417 men had type 2 diabetes. The men with a high serum omega-6 PUFAs (your arachidonic and linoleic acids) had a 46% lower risk of developing type 2 diabetes while men with high levels had a higher risk.
But serum omega-6 PUFAs, arachidonic and linoleic acids are terms that don’t make much sense to the average 42 year old male, so let’s look at food that you can eliminate from and introduce into your diet to help you lower those levels. These are foods that lower diabetes risk substantially and will also help you maintain a healthy weight.
Swap out white rice for brown or wild rice.
Instead of white potatoes (and yes that includes french fries) use sweet potatoes, yams or cauliflower mash.
Use whole-wheat pasta and bread.
Bran flakes instead of cornflakes.
Replace cereals that are high in sugar with low-sugar, high-fiber alternatives.
Stay away from corn and instead try peas and leafy greens.
Here’s some more great advice on the right kind of eating to help prevent and reverse type 2 diabetes.
For some, these changes might seem a bit dramatic, but the result will also be dramatic. Make the change. Eat foods that will lower diabetes risk and reap the benefits of a healthy lifestyle.
Live healthy America!