Bellevue Nutrition | Eat to Beat Diabetes!

More than 100 million Americans have diabetes or pre-diabetes ~ a staggering number, considering the key to preventing both is often simple exercise and a good diet. Below are some basic guidelines to build good eating habits.

Rise and dine: A recent review of studies published in the Journal of Nutrition found that for every day of the week someone skips breakfast the risk of Type 2 diabetes increases. Not ‘breaking the fast’ in the morning can affect how our cells respond to insulin. It’s true ~ breakfast IS the most important meal!!

Resist Fast food: According to an article in the Lancet, people that live in an area surrounded by a cluster of fast food restaurants are 11% more likely to develop Type 2 diabetes than those that don’t have a proximity of these restaurants. This same study looked at 347,500 participants, ages 37 – 73, living in 21 cities in the UK.

Make smart protein choices: Choosing chicken or fish over bacon and processed meats is the smartest choice, resulting in a lowered risk for Type 2 diabetes.

Avoid low fat or no fat dairy: A study in the October 2018 issue of PLOS Medicine showed that people with the highest levels of circulating compounds associated with dairy fat were 30% LESS likely to develop Type 2 diabetes!! Research is ongoing to determine the exact mechanisms responsible…

Eat plants: Overweight people following a vegan diet for 4 months experienced greater drops in body fat and insulin resistance, which both reduce risk for diabetes. Research aside, I believe vegan eating isn’t for everyone. However, adding vegetables to a balanced diet that include quality protein and whole grains is always a good idea!

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