According to statistics generated by the American Diabetes Association, 23.9 million Americans have diabetes. This includes children and adults. However, only 17.9 million of these have been diagnosed and know they have it. Of the 23.9 million, 5.7 million do not realize they have this disease. In addition to these statistics, 57 million Americans have pre-diabetes. Pre-diabetes is the condition in which blood glucose levels are higher than normal but not yet high enough to warrant a diagnosis of diabetes.
Some population groups are more vulnerable to diabetes than others. It is more often found among African Americans, Latinos, Native Americans, Asian Americans, Pacific Islanders and the elderly. Diabetes and pre-diabetes are determined by two blood tests - the FPG or Fasting Plasma Glucose test and the OGTT or Oral Glucose Tolerance Test. It is important for at risk groups to be tested for pre-diabetes for two reasons. It is possible for damage to occur to the body in the pre-diabetes stage. And, at this time, it is possible to prevent the occurrence of diabetes. There are medications available that can do this but the most effective measures have been lifestyle changes.
One of the most important factors in preventing diabetes and pre-diabetes is maintaining a healthy diet. The foods you choose should be the ones that prevent insulin spikes and maintain a steady blood sugar level. It is important to eat a diet that is high in fiber, rich in fruits and vegetables, and low in certain fats. Starting with breakfast, select a cereal that has at least twelve grams of fiber per eight ounce serving. Then opt for whole grain breads instead of white bread. Aim for five servings of fruit each day and be sure to include an apple. The old adage, "An apple a day keeps the doctor away" may well have more wisdom than myth. Another food that helps steady blood sugar is beans so include them often in chili, salad, and soups.
Certain fats should be avoided. Saturated fats and trans fats make it difficult for your body to control blood sugar. Trans fats are also damaging to your circulatory system providing two reasons to eliminate them from your diet. Here, you need to be a food detective. Many labels will read zero trans fats. But read the list of ingredients. If the words 'hydrogenated' or 'partially hydrogenated' are mentioned, do not buy the item. While it is all right to include potatoes in your diet, avoid or strictly limit French fries as they are usually made with saturated and trans fats. Satisfy your fat requirements by choosing healthy fats such as olive oil or sesame oil for cooking. Eat peanut butter, soy butter, avocados and olives. Since it is important to have omega-3 fatty acids in your diet, either eat fish a couple of times a week or take a supplement.
Exercise is also an important part of a diabetes prevention plan. You need thirty minutes a day but it can be spread out throughout the day such as a brisk ten-minute walk in the morning, at lunch, and in the evening. Walking provides the needed physical activity at no cost. But other exercises are fine. What is most important is to 'just do it.'
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