FILL YOUR COSTCO
shopping cart with these
to reduce your diabetes
Green leafy veggies.
According to a new
study, adding an extra
serving of veggies daily
could cut diabetes risk
by 14 percent.
Nuts. Research shows
eating peanuts, almonds,
pistachios and other nuts
can help control diabetes
Diabetes-proof or life
Herbs and spices.
Cinnamon, sage, oregano
and turmeric have anti-
and flavor food without
added calories, sugar
Reduce your risk with
simple lifestyle changes
By Malia Jacobson
DIABETES IS A problem that isn’t going away.
Nearly 2 million adults over the age of 20 were diagnosed with diabetes in 2010, but the number of new
cases could soon explode: The National Diabetes
Information Clearinghouse (NDIC) estimates that
79 million American adults have pre-diabetes,
defined by above-normal blood sugar levels. That’s
35 percent of adults 20 and older, and half of adults
65 and older.
Diabetes is the seventh-leading cause of death in
the U.S. and a major cause of heart disease, stroke,
Saleemah Fahmi, medical
director of the Methodist
Health System Diabetes
Brown foods. High-fiber
grains, such as whole-
wheat bread, brown rice
and oatmeal, satisfy
These eight simple switches should help you
stay diabetes free, for life.
Lose a few
Weight loss is the number-one way to reduce
diabetes risk, according to the NDIC. Shedding even
a few pounds is beneficial; multiple studies show that
a modest weight loss of 10 percent can have a measurable impact on diabetes risk factors. In one study,
overweight individuals who lost around 20 pounds
cut their diabetes risk by a third. That’s very doable
for most people, says Borcik.
Low-fat dairy. Research
shows that the calcium
in low-fat or nonfat milk,
yogurt and cottage
cheese aids weight
Treat sleep problems
High-quality sleep is an important factor in the
fight against diabetes. A study published in Diabetes
Care found that poor sleep is strongly linked to
insulin resistance, and that diabetics who sleep
poorly have a harder time controlling the disease.
To keep diabetes at bay, see your doctor if you experience insomnia or excessive daytime
fatigue for longer than one month.
Exercise burns calories and lowers blood
sugar, but you don’t
need to spend all day
at the gym to reap
benefits. According to