Prevent Diabetes with Diet and Exercise

by Bob Greene (Subscribe to Bob Greene's posts)
Oct 30th 2009 12:00PM

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.

These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.

To reduce your risk, use the following strategies:

Maintain a healthy weight. Many of the same weight-loss tips I recommend in "The Best Life Diet," such as eating regular meals and snacks and avoiding certain foods that trigger weight gain, also work for fighting diabetes. That's because being overweight or obese significantly increases your risk for pre-diabetes and diabetes. In fact, people who carry their weight around their middles are most at risk for the disease. In one study, people who had the largest waistlines were 10 times more likely to have diabetes than those who had the smallest. To find out your waist circumference, take a measuring tape and wrap it around your bare abdomen just above your pelvic bone. The tape should be snug, but not pressing into your skin. Exhale a little and measure. The healthy cut-off: Men should be less than 40 inches; women should be less than 35. (If you're of Asian heritage, the numbers are 38 for men and 33 for women.)

Exercise regularly. Exercise can help you peel off extra pounds if you need to lose or help you maintain your weight if you're at a healthy weight. More intense workouts are especially helpful in shedding that risky abdominal fat. Finally, it makes the body less insulin resistant, which is a common cause of diabetes. If you have insulin resistance, the insulin that's supposed to transport glucose (that comes from the foods you eat) into all your body's cells becomes less effective.
Go for whole grains. Whole grains contain more fiber than refined grains. Not only does this help with hunger, but it also helps keep blood sugar levels more stable. When you eat foods made with refined grain, like white bread or corn flake cereal, the glucose is absorbed into the bloodstream very quickly. On the other hand, whole grains take longer for the body to break down, so you get a much slower and less severe blood sugar spike.

Comments (11)

Reader Comments (Page 1 of 1)

stoneydaw 11-01-2009 @ 8:52AM

There are some ground breaking research developments that seem to indicate that Type 2 Diabetes is caused by sleep deprivation. Furthermore the effects can be reversed. The sleep study doctors have been working with patients who have Type 2 Diabetes and concluded that the onset was brought on by traumatic stress levels and catastrophic events in the patients lives. When the body does not get enough proper rest it begins to fail to properly metabolize foods, this in turn leads to pancreatic problems and insulin resistance. Doctors are further convinced that as our bodies age the body then forms a plaque like substance found in the brain that is the latest effect or Type 3 Diabetes [better known as Alzheimers]. The research study shows that once the stress is gone in Alzheimers patients that the Type 2 Diabetes and heart problems clear up without any medications. This has baffled researchers until now. Stress kills, and Diabetes is the main symptom. Don't misunderstand, diet and exercise are important parts of the equation, but restorative sleep reverses the damage. We have all heard the term you'll worry yourself to death. The fact is this statement is truer than we ever guessed.Your emotions can eat you up inside and cause you angst that your body turns into chortisol [a chemical toxin stored in your fat cells]. Finding forgiveness in your heart and letting go of the hurtful past is the first step to getting well. Speak with a recommended Psychologist or Psychotherapist in your area about this topic. There is help out there ask your Primary Care Physican about sleep studies in your area. A good nights sleep is the best medicine for treating Type 2 Diabetes combined with medications recommended by your doctor. Please consult your doctor before changing any medicines or beginning an exersice program.

mb 11-01-2009 @ 9:17AM

I think everybody knows that being overweight has all sorts of health related issues especially diabetes and health complications from being diabetic. Not to mention constant fatigue. Imagine if you were told you had to carry around a 100 pound bag of rocks with you 24/7. That's what being 100 pounds overweight is like. I know what it's like to try and lose weight. I lost 47 pounds in 6 weeks using the Rapidthin diet at www.rapidthin.com. Good luck to all. Use what works for you.

t 11-01-2009 @ 11:51AM

What do you do when the medication to control your diabetes makes you gain weight. I kept a food dairy and the dr. said I didn't eat enough to keep a bird alive, yet I gained 6 lbs in 2 mos. I am at a lost. If I eat carb, my sugar spike, if I don't then it drops. Suggestions?

Carol 11-01-2009 @ 4:03PM

I was in that same situation. It's so confusing!
However, I highly suggest speaking with an endocrinologist (sp?), and ask for a recommendation to a nutritionist or weightloss program, such as Quick Weight Loss Centers, that can give you daily meal/food combinations that will work best for you. Keeping a diary of what you eat, your blood sugar levels, and note on how you feel after eating will assist in finding out which foods you tolorate well, and break down well. As well as finding which foods/or combination of foods you should avoid because your sugar levels raise to quickly. Sleep is very important, which I know is alot easier than said. But, I am finding I feel so much better, and my weight is coming off slowing, but steadily. I found some very useful information on line about nutrition for diabetics too. Like, white rice is okay, brown rice is better, but long grain white rice is the best out of the three for diabetics. Who knew?!
PS) I'm 47 and was diagnosed with diabetes II in 1990. I had my diabetes under control with diet, then 5 years ago, I had to add some oral medications and unfortunately, for the last 6 onths, stress from a personal situation, that I had no control over, started to keep me awake at night, sleeping maybe 3 to 4 hrs a night, which eventually effected my blood sugar levels. I started to do exatly what I mentioned and am feeling a lot better. I am saving so I can join PWLC, so I know I am eating all the right foods, for me. The highest my sugar level has been was 221, and I had such a hard time getting it under 189 for several weeks. I was afraid, and did alot of research on line about food combinations. I suggest the same. Wishing you the absolute best!!

bkg 11-01-2009 @ 5:42PM

get another endocrynologist.........this should be fixed immediately.

my husband reports what he eats also, sometimes ignoring snacks and portions.....

good luck

gogiyms 11-14-2009 @ 10:38PM

I had an allergic reaction to medication that caused me to gain 80 pounds no matter what I ate. It was horrible. I was thin before, now I am over weight and diabetic. I have tried very hard to loose, but like you it was the medication. I don't know what to tell you to help you, but for me when I became diabetic the medication has helped me to lose. I have been on it for two months now and dropped 24 pounds, and still dropping. In a way I feel like it was blessing because I am finally able to lose weight. Good luck...

harry 11-01-2009 @ 1:17PM

Not sure how Bob can be an expert sinve he promotes aspartame and sucralose. Both are associated with promoting diabetes and creating some serious health risks for people with or w/o DM.

Also the diabetes drugs do promote obesity so check it out and check nutritional depletion like the B vitamin losses with metformin.

Januvia is linked to pancreatic cancer.

I get updates from the Diabetes E-List I joined at leaflady.org. It's also where I learned about Just Like Sugar and why Truvia isn't healthy.

Marilyn 11-01-2009 @ 2:36PM

Thanks for mentioning this! Diet sugar subs, corn syrup, and high fructose corn syrup are ALL obesity-promoting. Use stevia, a safe all natural sweetener, instead. Just be sure it's the REAL thing--pure, natural stevia--NOT one of the new commercially produced knock-offs. Agave nectar is also excellent, as is xylitol. Use agave like honey, and xylitol just like sugar. Also, this "expert" failed to mention how a vegan diet (one without any dairy or meat products) can often CURE type 2 diabetes. Guess there's no money in a cure! Get educated and get healthy! Check out websites like Dr. Joel Fuhrman, Dr. John McDougall, and Hallelujah Acres (www.hacres.com) for more information on CURING diabetes through excellent nutrition.

Elsie 11-01-2009 @ 7:14PM

I have type 2 diabetes (diagnosed about 10 yrs ago) I also have what they call metabolic syndrome. I have tried so many medicines and finally was satisfied with Januvia until I read what you said. I am taking 6 meds now and having numerous bouts with gout. Trying to figure out what can be changed. I will look up the web site you mentioned.

alessashae 11-01-2009 @ 2:13PM

It's all these contradicting 'facts' that discourages me. One thing supposed to help you causes something even worse, you try and stay out of these danger brackets, and the ground you gain you lose somewhere else.

Something's gotta give.. it makes me just not even want to try -sighs-

Pamela 11-01-2009 @ 4:03PM

Your comments don't address the issue of ethnicity. Hawaiians and American Indians have a major problem with diabetes, diet and exercise have been found not to help them.