National Diabetes Month is a great time to talk about healthy behaviors you can start today to help prevent the onset of diabetes.
According to the International Diabetes Federation, 540 million people are living with diabetes in the world, and that number is increasing every year. Some risk factors for diabetes include smoking, physical inactivity, elevated A1c, elevated blood pressure and hyperlipidemia.
Factors that help prevent diabetes include:
increasing activity;lowering blood pressure;quitting smoking;limiting alcohol;getting adequate sleep;managing stress;eating nutritious foods
Small changes can lead to significant results when we want to reduce our risk for diabetes. Here are some foods you can add to your diet today that help prevent this chronic disease.
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Consider replacing foods high in saturated fat with unsaturated fats like olive oil, nuts and fish.
Increase the amount of non-starchy vegetables such as broccoli, leafy greens, carrots and bell peppers daily.
Try swapping out your enriched grain products for a whole grain variety, such as brown rice, bulgur, quinoa and whole grain bread. Whole grains have higher amounts of fiber, which is known to help level out blood sugar spikes at meals and snacks.
Preventing diabetes can be easier than trying to control diabetes after you've been diagnosed. Working with a registered dietitian or certified health coach or starting an accountability group with friends can be a great tool to help you implement and stick to the healthy habits you want.
As always, consult your primary care practitioner if you have specific questions about diabetes. You can also find general information at diabetes.org.
Carly Metcalf is a registered dietitian and health coach at Blue Cross of Idaho. She completed her undergraduate degree in Nutrition and Dietetics at Oregon State University. Her goal is to help members feel empowered to reach their nutrition goals with support and education. In Carly's free time, she enjoys skiing, hiking, cooking and spending time with her family.
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