Sweet Success in Staving off Diabetes
(Page 3 of 7)
February/March 2006
By Linda B. White, M.D.
Fiber increases digestion time, thus slowing glucose absorption from the intestines, and lowers both cholesterol and blood sugar. Furthermore, whole grains help the body become more responsive to insulin. One study found that doubling dietary fiber from the 24 grams a day recommended by the ADA to 48 grams improved glucose control, lowering blood sugar as much as an oral hypoglycemic drug. Participants increased their fiber intake by eating cantaloupe, oranges, sweet potatoes, winter squash, oatmeal and other high-fiber foods.
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Dutton recommends 20 to 35 grams of fiber a day. She encourages her patients to choose whole grains — whole-wheat rather than white bread, brown rather than white rice—and experiment with alternative grains such as whole oats, barley and bulgur. Another good source of fiber is beans, which provide about 7 grams of fiber per serving. You should eat at least five servings a day of fruits and vegetables.
Dutton recommends that 20 percent to 30 percent of our daily calories come from protein. She steers patients toward skinless poultry and especially fish, which contains heart-healthy omega-3 fatty acids and is lower in saturated fat than red meat. In a 2004 study published in the Archives of Internal Medicine, women who ate more red meat had a 26 percent greater risk of developing diabetes. The risk increased nearly 50 percent with consumption of processed meats.
Keep your overall fat intake around 30 percent of total calories consumed. Just as with carbs, some fats are good for your health, while others increase the risk of diabetes. Saturated fats, primarily found in animal products, are important to avoid because they decrease insulin sensitivity.
Unsaturated fats are better for your heart and improve control of blood glucose. The best fats to consume are the monounsaturated fats (good sources are olive oil, high-oleic safflower oil, almonds, avocado and peanuts). Polyunsaturated fats (most vegetable oils, nuts, seeds and fish) are a good second choice. Dutton says the key is to make healthy substitutions: avocado on a sandwich instead of mayonnaise, olive oil or canola oil instead of butter in cooking and salad dressings.
A simple strategy is to eat a varied plant-based diet, which provides plenty of fiber and nutrients and eliminates saturated fat. Vegetarian diets also reduce the risk of cardiovascular disease, the most common complication of diabetes. A small pilot study of 11 diabetic patients found that a vegetarian diet was enough to reduce or eliminate the need for medications in most of the participants. Another strategy is to concentrate on a diet of whole foods, including fresh fruits and vegetables; minimally processed grains, nuts, and seeds; low-fat dairy, and lean meats and fish.
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