Dr. Oz Blog Reveals 5 Secrets to Outsmart Type 2 Diabetes
Recent news tells us that a new vaccine has shown very promising results for reversing Type 1 diabetes—an unpreventable form of diabetes where an individual’s immune system (with a genetic predisposition for developing the disease) goes haywire and attacks insulin producing beta cells in the pancreas. However, the more avoidable type of diabetes―Type 2 diabetes—that is largely due to a nutritionally poor diet rich in sugars continues to be a growing problem for many.
However, not everyone who eats a relatively nutritionally poor diet rich in sugars becomes a Type 2 diabetic. Many are classified as being prediabetic, which according to the American Diabetes Association is when a person's blood glucose levels are higher than normal but not high enough to be Type 2 diabetes.
The risk though of being prediabetic is that not only are you at a significantly higher risk of becoming a Type 2 diabetic, but you may in fact may have some problems from diabetes already that qualifies you of having metabolic syndrome that can lead to heart disease and stroke.
According to an OZ Blog article about Type 2 diabetes prevention written by Kate Geagan, MS, RD, like lemmings approaching a cliff, many Americans are standing on the brink of a metabolic cliff. She relates that over the past 15 years the number of diagnosed Type 2 diabetes cases has grown by 50% or more in 42 states, and by a whopping 100% or more in 18 states. If current trends continue, this means that 1 out of 3 Americans could by diabetic by 2050.
However, the good news is that unlike unavoidably becoming a Type 1 diabetes patient, Type 2 can be prevented by implementing 5 lifestyle secrets that Ms. Geagan writes will safely back you away from the brink of that metabolic syndrome cliff.
The following is a summary of Ms. Geagan’s 5 secrets from The OZ Blog:
Type 2 Diabetes Avoidance Secret #1: Rise and Shine with a Breakfast of 100% Whole Grains
Eating a whole grain breakfast can lead to a lower and healthier body weight as well as lower your risk of developing insulin resistance―two conditions associated with developing Type 2 diabetes.
Breakfast tips for integrating whole grain into your diet include:
• Adding a tablespoon of all-natural nut butter to a slice of 100% whole grain sprouted bread.
• Choose whole grain cereals that have at least 4 grams of fiber per serving, and less than 10 grams of sugar.
• Go for a filling, cooked breakfast-feel with 100% oatmeal or 100% whole grain hot cereal blends.
Type 2 Diabetes Avoidance Secret #2: Get Physical at Least 30 Minutes a Day
According to Ms. Geagan, exercise helps keep our cells highly attuned to the insulin that our bodies release in response to eating carbohydrates―a response that gets dulled when we carry excess body weight and are inactive. This dulling of insulin release is known as insulin resistance―a precursor to Type 2 diabetes.
The good news about insulin resistance is that it’s possible to reverse it altogether by including regular physical activity into your day. In fact, the American Diabetes Association states that research shows that you can lower your risk for Type 2 diabetes by 58% by exercising moderately (such as with brisk walking) 30 minutes a day, five days a week.
Ms. Geagan writes that if you cannot make time for that 30-minute walk, compensate by grabbing a brisk 10 minute walk at lunchtime, take the stairs as often as you can, get off a subway stop early and walk the rest of the way to work.
Type 2 Diabetes Avoidance Secret #3: Love Your Legumes
Beans and legumes that include garbanzo beans, chickpeas, lentils, edamame, black eyed peas and yellow lentils are part of Dr. Oz’s list of low calorie superfoods that not only blasts belly fat away, but also significantly improves blood sugar levels and decreases the risk of heart disease for patients with Type 2 diabetes.
Ms. Geagan’s recommendations for putting more bean in your diet include:
• Trying black beans with avocado and salsa in a small whole wheat tortilla for breakfast.
• Adding a scoop of green pea powder to your post-workout smoothie.
• Ordering a cup of three-bean chili or white bean and kale soup at lunch.
• Serving a mix of whole wheat couscous and red or yellow lentils alongside grilled fish and vegetables at dinner.
Type 2 Diabetes Avoidance Secret #4: Sip on Sparkling Water Instead of Sugary Beverages
Sugar-filled beverages are the biggest offenders of good health and the greatest reason why many people develop Type 2 diabetes. According to The OZ Blog, a recent study that followed both male and female patients for 22 years found that those who drank sugar-sweetened beverages were 23% more likely to develop Type 2 diabetes than those who didn’t.
Dr. Oz offers a wide assortment of drinks that have significantly less sugar and provide healthy antioxidants as well to nourish the body. But if you don’t have time to mix an Oz drink, sparkling water with a lemon or lime wedge does the trick in a pinch.
Type 2 Diabetes Avoidance Secret #5: Lose 10% of Your Body Weight
According to Ms. Geagan, just a 5 to 10% weight loss is all it takes to prevent or delay Type 2 diabetes―especially among adults who have a number of metabolic syndrome risk factors. She writes that, “If you currently suffer from type 2 diabetes, a 5-10% weight loss can be the difference between better control of your blood pressure, blood glucose, and lipids.”
And even though weight loss may seem like an impossibility in your life based on previously failed attempts to lose weight through a number of weight loss plans, Ms. Geagan recommends an easier approach by encouraging patients to take a “1-2” approach:
1. Aim to cut out 500 calories of food a day
2. Burn 500 more calories in exercise every day to make the weight come off easily and without any hunger or deprivation.
For more Dr. Oz advice on fighting diabetes by controlling blood sugar levels and losing weight, click on the following link about a Dr. Oz recommended supplement that may make a difference toward preventing your developing Type 2 diabetes.
Image Source: Courtesy of PhotoBucket
Reference: The OZ Blog— “Avoiding the “Metabolic Cliff”: 5 Secrets to Outsmart Type 2 Diabetes”