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Is diabetes in your future?
By Dr Lee Naylor
Nearly three million Australians have syndrome X, or pre-diabetes, a condition where blood glucose levels are higher than normal, but not quite elevated enough to be classified as full-blown diabetes.
It can easily worsen unless preventive measures are taken and Fit & Healthy Business strongly advocate that all Australians exercise if not daily then at least five times a week, not just the 54% of the population that currently do.
Moderate exercise, such as thirty minutes of daily walking will effectively metabolise blood glucose levels, assisting in the prevention of diabetes. Being careful with your diet, mainly in the area of portion control also has a positive impact on your predisposition towards diabetes, so don’t overeat, if you think you are full you probably are, you don’t need to keep eating to prove it.
Recent studies have also determined that there are natural ways to protect yourself against running into diabetes down the track, here are just a few;
- Go for whole grains: a Harvard University study has found that people who eat whole grains (e.g. brown rice and bran cereal) cut their diabetes risk by 42 percent. Whole grains keep fat off because they're high in fibre, which leaves you feeling full longer. They're also digested slowly, so they don't cause a spike in blood glucose levels.
- Add cherries and cinnamon: researchers at Michigan State University have found that anthocyanins (the compounds that give cherries their bright colour) help stabilise blood sugar, even in people on a high-fat diet. The explanation is that the anthocyanins make pancreas cells produce up to 50 percent more insulin.
Cinnamon is another potent insulin booster. In a 2003 study, diabetic patients taking cinnamon (equivalent to one teaspoon a day, in divided doses) dropped their glucose levels by as much as 29 percent; unhealthy fats like LDL cholesterol and triglycerides also showed marked reductions.
- Take magnesium and chromium: compared to non-diabetics, patients with type 2 diabetes have lower levels of this mineral, which your body needs to form enzymes that help burn glucose as energy. Good sources of magnesium include whole grains, nuts and green leafy vegetables; if you can't guarantee the quality of your diet, take a supplement.
Many diabetics also have low levels of chromium, a mineral that helps cells utilise glucose. Most experts recommend a dose of 1000mcg daily.