S
ugar in your bloodstream sounds
alarming, but it can also be
the wake-up call you need to
give your lifestyle a healthy overhaul.
Here’s what you need to know — and
do — to dodge type 2 diabetes.HOW TO REVERSE IT
Studies suggest 58 per cent of people with
pre-diabetes can reverse it by making and
sustaining these five lifestyle improvements.1
Eat more fibre.It helps you feel full,
and it steadies blood glucose levels.
Good sources include grainy bread,
oats, legumes, vegies, fruit, nuts and seeds.
A recent study found you lower your risk by
35 per cent when you eat half a cup of lentils
more than three times a week. Toss them into
curries, spag bol or a roasted vegie salad.2
Cut back on sat fat.Saturated fat,
found in foods like butter, fried foods,
muffins, pastries and biscuits,make it
harder for the hormone insulin to transport
glucose into your cells. Studies show that
swapping saturated fat for healthy fats — like
avocado or a small handful of nuts — can help
your body respond to insulin better, which
lowers your risk of diabetes.3
Move more.Just 30 minutes of daily
physical activity can keep diabetes
away,according to leading diabetes
prevention studies. Exercise works by helping
your muscles become more receptive to
insulin, so sugar gets burned up as fuel. We
know this level of physical activity prevents
weight gain too, so think of a brisk walk or
bike ride as a health investment, not a ‘job’.4
Quit smoking.Smoking worsens
insulin resistance, resulting in raised
blood sugar levels,which explains why
smokers are up to 40 per cent more likely to
develop diabetes. It also hardens your blood
vessels, which increases your risk of high
blood pressure and heart disease. Don’t
smoke? Then you’re almost halfway there!5
Drop a size.That’s approximately six
kilograms, or a couple of belt notches.
This is the weight drop that can fend off
diabetes, according to the latest evidence. By
following the steps outlined above, you’ll be
well on your way to success.ÂWhat is it?
Pre-diabetes (or impaired glucose
tolerance) is a condition where your
blood sugar levels are higher than
the norm. Although your blood sugar
isn’t high enough for you to be
diagnosed with type 2 diabetes, it
shows that’s where you’re heading.ÂAm I at risk?
Diabetes has several risk factors —
some you can change, and others
you can’t. Things you can’t change
that increase your risk include a
family history of type 2 diabetes
and/or heart disease, being over the
age of 40, your ethnicity, gestational
diabetes in pregnancy, and having
polycystic ovarian syndrome.
However, there are many other
risk factors that you can change
or minimise (see boxout at right).
Take the free quiz by visiting
diabetesaustralia.com.au/risk-
calculator to work out your risk.
ÂWhat are the signs?
Pre-diabetes exhibits no signs or
symptoms, which explains why
you could have it and not realise.
It’s important you find out, because
unless you intervene, you could be
one of the one-in-three people with
pre-diabetes who go on to develop
type 2 diabetes.
Pre-diabetes also increases your
risk of heart disease by 20 per cent,
so the earlier you can take action,
the better for your health.NOVEMBER 2017 HEALTHY FOOD GUIDE 41