Although there is some great information, be careful about the Information. Let’s evaluate the foods prevention has selected to be great for diabetes prevention.
Yes, there’s proof that the caffeine in coffee can boost insulin sensitivity, thus helping to reduce the risk of diabetes. But that is only part of the narrative. Caffeine also increases the amount of cortisol in the body. Cortisol is the body’s primary stress hormone, normally secreted through the”fight or flight” response during times of intense stress. But if cortisol is elevated chronically (state, with stressful jobs or when eating large levels of caffeine), it could result in increased abdominal fat and increased blood sugar levels, neither of which are desired if you are trying to prevent diabetes. (Besides, who frequently drinks coffee black today, with no cream or sugar or flavored syrup? That mocha frappuccino or cinnamon latte is really going to undermine any attempts to prevent diabetes)
I don’t have any problems with this one. Vitamin D deficiency is endemic in our culture, and has been linked with many different chronic diseases, including diabetes. But even the highest food sources of vitamin D are inadequate to bring our body’s stores of the hormone back to normal. (And yes, I did state hormone. Strictly speaking, vitamin D isn’t a vitamin.) Even when you take a daily vitamin D supplement such as 5,000 or even 10,000 IUs, it is likely that weeks or months will go by before levels normalize, based on the magnitude of the deficiency. The best way to get vitamin D back to normal is to have a great deal of sunlight exposure to as much skin as possible. . .much like our ancestors did. Just avoid excessive sun exposure resulting in sunburns. In times when you can’t get sunlight exposure, taking high doses of vitamin D is recommended; 5,000 IU is a excellent daily dose, and overdosing is highly improbable. (For additional information, take a look at the Vitamin D Council’s website – the link is below)
Low-fat dairy foods
It’s upsetting to see a picture of ice cream at a list of foods that may prevent diabetes – even if it’s low-fat ice cream. This sends a terrible message. But on to low-carb dairy foods of all kinds. The study referenced by this guide may or may not be true; even the study’s author admits that those who consume low-fat dairy foods generally have healthier dietary habits generally. If calcium is the essential nutrient here (and evidence thus far does not really demonstrate that this is true ), then dairy foods such as yogurt and cheese are indeed the best sources for calcium. (Incidentally, there’s evidence linking milk intake among young kids to type 1 diabetes, an autoimmune disease also called insulin dependent diabetes)
In many other health circles, cinnamon has been approved as an effective blood glucose moderator, and it’s now easy to find nutritional supplements for diabetes which include either powdered cinnamon or cinnamon extract. It may have quite a long time before cinnamon is accepted by mainstream medicine as an effective treatment for blood glucose control. But in the meantime, it certainly does not hurt to include cinnamon in more liberal quantities in your diet, either. Try pork chops with a cinnamon rub, or add cinnamon to your morning oatmeal.
General dietary modifications
No problems here. I agree with this article’s recommendations: Stop drinking sweetened beverages and substitute water and tea. Switch from refined grains for their unrefined sisters and brothers. Keep protein resources lean, and include more legumes to the diet. Eliminate trans fats. Increase intake of nuts and fish. And despite what the name of this portion of the report states (“Eat to your genes”), these alterations are beneficial no matter what your ancestry could be.
If the active elements here are carotenoids, then why stop at carrots? Taste the rainbow of vegetables, fruits, and spices! The brighter and more vibrant the meals, the better off you’ll be. Carotenoids are particularly high in yellow/orange foods (such as carrots, sweet potatoes, mangoes, and apricots), red/pink foods (tomatoes, salmon, cayenne, and pink grapefruit), and green foods (spinach, kale, and collard greens). Since carotenoids are fat, it’s an excellent idea to consume them in conjunction with a essential oil (like olive oil) or butter to maximize absorption.
The link between high fiber intake and decreased blood glucose surges is well-established – especially for soluble fiber. It may slow the ability of the intestines to absorb sugars which are the result of normal digestion of carbs. Shoot for 40 grams of fiber each day from foods such as apples and oatmeal. . .with cinnamon!
The vital nutrient here is calcium. And similar to vitamin D, magnesium deficiency is rampant in society today. There’s actually stronger evidence that magnesium can help prevent diabetes more than chromium (often viewed as the traditional nutrient to take when seeking to moderate blood sugar ). Girasole seeds might be a great source, as the report points out, but leafy greens, cashews, almonds, most beans, as well as chocolate chips (in moderation!) contain more magnesium.