Whether you have diabetes or prediabetes, or you simply want to eat healthier, these steps can help.
if you already have the disease, says Hope Warshaw, a certified diabetes care and education specialist in Asheville, N.C., older participants with prediabetes who ate healthier, exercised regularly and lost a little weight cut their risk of progressing to Type 2 diabetes by 71 percent during the 2.8-year study period.
The goal of following a diabetes or prediabetes diet is to prevent insulin resistance. Usually after eating, blood glucose rises and the pancreas releases insulin. Insulin shuttles glucose into the cells, where it’s used for energy. Insulin resistance occurs when the pancreas can’t keep up with the demand for insulin. Eventually, you make less of it, and glucose levels stay higher than they should.
But many of us don’t know what to sip, munch and crunch. Here, we clear up a few of the most common misunderstandings about diet and blood glucose control and offer steps that can make a difference.Which carbs to eat for glucose control, and how much of them, can be confusing. “ ‘Bread is the enemy’ is something I’ve heard throughout my career,” says Lisa Jones, a registered dietitian in Philadelphia who counsels clients with diabetes and prediabetes.
On the other hand, carb-containing whole foods like fruit, beans and whole grains have fiber and can slow the rise in blood glucose after meals. Levels don’t spike and the pancreas isn’t taxed. Studies support their benefits. For example, a daily serving of whole grains cut diabetes risk by 7 to 11 percent in a
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