I just ran across a new study today (see a video about the results here) about preventing diabetes. It found that eating whole fruit, in particular blueberries, grapes and apples, at least twice a week reduced the risk of developing diabetes. On the flipside, drinking fruit juice once a day or more increased the risk of developing diabetes. This is just one more in a line of research studies that show how our lifestyles can help or hurt our likelihood of developing diabetes.

Eating Smart to Prevent Diabetes

We know that what we eat affects our health and diabetes prevention is no different. A healthy diet that includes plenty of fruits, vegetables, whole grains and lean protein is important to reduce your risk of diabetes. MyPlate is a great tool to help you Eat Smart.

Moving More to Prevent Diabetes

Being physically active helps your body process blood sugar efficiently, which helps prevent diabetes. After all, diabetes occurs when you cannot control your blood sugar normally, causing it to rise into the unhealthy range. A famous diabetes prevention study found that people who met the recommended 150 minutes of physical activity each week greatly reduced their risk of developing diabetes. (Read our advice for adding Strength Training to your physical activity routine)

Slim Down to Prevent Diabetes

This same famous study also looked at weight loss to prevent diabetes, because most people who get Type 2 diabetes are overweight. Losing just 7% of your body weight (14 pounds if you start out weighing 200 pounds) is effective at preventing diabetes.

Steps to prevent diabetes from the National Diabetes Education Program (see full brochure here)

If diabetes runs in your family, you shouldn’t feel hopeless against getting it. Make an effort to live a healthy lifestyle because eating smart, moving more and slimming down can help prevent diabetes. And the Virginia Family Nutrition Program is here to help- contact us at vafnp@vt.edu to find Eat Smart, Move More, Slim Down programs in your area.