In spite of this report, I believe that the news is not all bad. While this increase in diabetes is directly related to the rise in overweight and obesity in America, the good news is that in the last few years a lot of quality research has been done that shows the way to prevention. In short, people can avoid diabetes.
How can you keep from being part of these statistics? Change your lifestyle. That statement sounds simple, and at some levels it is. The research shows that small changes in your regular diet can have a tremendous impact on your overall health. For instance, studies of those adopting a Mediterranean diet have a dramatic reduction in their weight, future illness and early death. This doesn't mean that you can only eat Greek salad and hummus. It simply means adopting the food profile of those in Mediterranean countries.
There are nine basic principles. Eat more vegetables, fruits and nuts, whole grains, healthy oils and fats and fish (especially the fattier fish). Eat less red meat and dairy (and that means consuming processed dairy, like cheese and yogurt, not milk for drinking). Drink alcohol only in moderation. The best part is that "more" or "less" doesn't take very much.
For example, for a woman eating a 1,500 calorie diet this means only eating about nine ounces of vegetables per day for the average woman.
Here is the Mediterranean diet broken down by each category and their amounts:
Food category: Vegetables
Average per day: More than 8.9 ounces
Food category: Legumes (i.e., peas, peanuts, beans)
Average per day: More than 1.75 ounces
Food category: Fruits and nuts
Average per day: More than 7.7 ounces
Food category: Dairy (cheese and yogurt)
Average per day: Less than 6.9 ounces
Food category: Cereals (whole wheat, bran, oatmeal, brown rice, quinoa)
Average per day: More than 8.9 ounces
Food category: Lean meats
Average per day: Less than 3.25 ounces
Food category: Fish (especially fatty fish like tuna, salmon, halibut, mackerel, cod)
Average per day: More than 0.75 ounces
Drinking between one and two alcoholic drinks per day (if you choose to drink), and using more of the good quality unsaturated fats, such as olive oil, than saturated fats (such as butter) also helps protect you from future health problems.
Many of your favorite recipes will fit well into a Mediterranean style diet. Chili made with lean meat and chock full of beans, onions and peppers is a good example. Red beans and rice, blackened Redfish and taco salad are all part of a Mediterranean Diet. With a few tweaks like using whole grain ingredients, it's easy to make tuna noodle casserole, Kung Pao shrimp, sloppy Joes and pizza (yes, pizza!) great for you and great tasting.
More importantly, not only can this pattern of eating help prevent health problems, it is clear that by following a Mediterranean style diet, over 50 percent of those who are diagnosed with diabetes can avoid needing to take medication to control their condition. In some cases diabetes can even be reversed.
The more extensive the lifestyle change, the better the results. In the recent Look Ahead trial, researchers showed that intensive lifestyle changes can produce long lasting weight-loss along with improving fitness, control of blood sugar and reducing the risk of heart attack in individuals with Type 2 diabetes.
As a physician, I don't like bad news for my patients. But when it is followed by a good solution I always feel better. I am concerned by these projections, but at the same time I'm encouraged, because the chef in me understands that we have great solutions to these problems right in our own kitchens: eating great foods.
Mediterranean style recipes:
Chili Con Carne:
Red Beans and Rice
Blackened Redfish
Taco Salad
Tuna Noodle Casserole
Kung Pao Shrimp
Sloppy Joes
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