If you look at the statistics
for sugar consumption in the USA and the percentage of the
population with Type II (Adult Onset) diabetes, you'll see
they track pretty much one-for-one. A friend of mine has "the
other kind" of diabetes--the kind you get through no fault
of your own. He is amazed that non-diabetic people live a
lifestyle that puts them at such high risk for a disease
that complicates his life so much.
Type II (Adult Onset) diabetes is a sugar disease. You can
control it, even prevent it. The keys are these:
Managing your insulin (controlling
sugar sources)
Eating small portions instead of "filling
up" at meals
Keeping your bodyfat percentage
down (obesity is a high risk factor)
Let's take a closer look:
Diet
There is no one magic diet that works for everyone. Nor is
there a single diet that works best for one individual over
a long time. Pay attention to your genetics, and to your
ethnic group's traditional foods. If you are African
American, that does not mean overcooked vegetables or pork
rinds. Such garbage came on the nutritional scene only
recently, and is not a true ethnic food. The same is true
for Italians who overdose on pepperoni pizza. Being Italian
myself as, well as having enjoyed fantastic African cuisine,
I can tell you there is a lot more to these diets than the
recent introductions often associated with these cultural
groups.
Except for Eskimos and a few other highly specialized ethnic
groups, all diets must adhere to the same few macronutrient
rules. For example:
Eliminate as many processed
carbohydrates as possible.
Don't eat carbohydrates 2
hours before bedtime.
Balance your
fat/carbos/protein in a roughly 30/40/30 ratio (this is
a guideline, not a hard and fast rule--it doesn't work
for everyone).
Eat at least 5 or 6 small
meals a day.
Always eat a high-protein
breakfast.
Did you know that the peanuts offered
on airlines are LESS fattening than the fat-free pretzels?
It's true. Stay away from fat-free foods--they make your
insulin levels do a yo-yo, and that makes you put on fat.
Yuck. Worse, it sets the stage for adult-onset diabetes.
Do NOT eat white flour, bleached flour, enriched flour, or
any other kind of wheat flour that is not whole wheat. The
glycemic effects of such flours will work against you. Eat
whole grain flours, and try to get a variety. Amaranth and
soy are two good flours. Eat oat groats instead of oatmeal.
In short, get your grains in the least-processed form you
can. This holds true for everyone, regardless of genetics (unless
you have a malabsorption problem). This one "trick" will
help you keep your insulin level on an even keel, and that
is paramount to diabetes prevention and management.
What also holds true for everyone is: drink lots of water!
Fill a gallon jug twice a day, and make sure you drink all
of it. Once you get as lean as you want to be, cut back to a
single gallon if you want to. For added fat loss, drink
chilled (but not super cold) water. Sodas do not count. Such
beverages are extremely unhealthy, for reasons I won't cover
here. However, I will say that if you want to get
osteoporosis, soft drinks are for you. Soft drinks make for
soft bones.
Learn about insulin management. Make a trip to your library
and get a book on the glycemic index. Also, look for Ann
Louise Gittleman's book,"Your Body Knows Best." She has
other books that are good, too. If you can't find it at your
library, you can order it via this hyperlink: Your Body
Knows Best, $5.59. Be careful on these diet books: most of
them are completely wrong.
Make sure to eat at least 5 or 6 small meals a day, rather
than one big one. Doing so levels out your insulin and your
blood sugar. Forget about that full feeling. If you find
yourself overeating out of anxiety or boredom, fix the
underlying problem--don't add to it by poor eating!
Exercise
You need to build muscle and burn fat. How many lean,
muscular people do you know with diabetes? OK, so listen!
Live the lean lifestyle, and you will be way ahead in the
diabetes game.
Walking is a great exercise. Do it every day, and you'll
raise your metabolic rate, as well as level out your blood
sugar. This means you will burn extra calories even while
you are sitting in front of your computer or sleeping in
your bed! Look at the ways you save calories, and then spend
them instead. Take the stairs instead of the elevator. Park
away from the door, instead of up close. Use a pushmower
instead of a riding mower. Pay attention to what you do and
think of how you can burn more calories while doing it.
Source: Article written by Mark Lamendola,
Mindconnection.com - who is genetically at risk for
developing diabetes.