A community for people who want to remain as healthy as possible as we age.

How to Prevent or Reduce Diabetes

How to prevent or delay diabetes, or minimize its effects if you already have it:
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their weight (more herehere,  herehere, here, here, here, here, here, here, here, here, and here), if they are overweight—that’s 10 to 14 pounds for a 200-pound person (more here).

Two keys to success (more here):
Get at least 30 minutes of moderate-intensity physical activity [more herehere, here, here, and here] five days a week [or even less]
Eat a variety of foods that are low in fat and reduce the number of calories you eat per day (more herehere, and here).
In other words, you don’t have to knock yourself out to prevent diabetes.
Muscle-building exercise can reduce diabetes risk (more herehere, here, and here), as can yoga (more here) and any moderate exercise (more herehere, here, here, here, here, here, here, and here - especially just after meals - more here), or even brief but intense exercise (more here), but the more and more intense the exercise the better (more here). Also, avoiding prolonged sitting (more here, here, here, and here) can reduce risk. And don't let arthritis keep you from exercising.
Studies have shown that diabetes may be prevented or delayed by
Snacking, so that blood sugar levels don't drop too much between meals;
Getting enough magnesium (more here), vitamin D ( especially with calcium), resveratrol (more here and here), and arginine in the diet or supplements;
Taking supplements such as chromium, alpha-lipoicacid, and Coenzyme Q10 (more here and here, more here on chromium), myo-inositol chicory seed extract, purple corn extract, grape seed extract, cinnamon (more herehere and here), prickly pear cactus extract (or the leaves), the Chinese herbal medicine Tianqi, or possibly melatonin, or taking statins;
A healthy diet, especially Mediterranean diet (more herehere, and here, some specifics here);
Omega-3 rich foods (more here, here, and here, especially fish - more here, here, here, and here);
Foods containing monounsaturated fatty acids (MUFAs), such as vegetable oils, olives, nuts (especially walnuts and pistachios, more here, here, and here) and seeds (especially cashew seedsflaxseeds, and chia seeds), avocados (more here), and dark chocolate (more here);
Cocoa (but beware of adding sugar);
Lean protein (more here, including whey protein - more here) instead of sugary products to increase energy;
Fruits and vegetables in general (more here, here, here, here, and here - more here and here on fruits), especially beans (more here and here, including lentils), green vegetables (more herehere, and here), especially cruciferous vegetables and bitter melon, citrus fruit (more here), carrots, sweet potatoes (more here), squash, grapesberries (more here and here, especially cranberries), raisinstomatoes, whole grains (more herehere, and here), and fat-free milk and yogurt (more here, herehere, and here on dairy products, more here on yogurt);
Apple cider vinegar (more herehere, and here);
The spices cinnamon (more herehere, here, and here) and turmeric/curcumin;
Using olive oil (more herehere, and here) and canola oil for salad dressings and cooking;
If your state allows it, get a prescription for marijuana; and
Treating depression (more here), if you're suffering from it.
Drinking coffee and tea (see more here, here, here, here, here, and here on coffee and more here and here on tea) can make a difference, but drinking coffee won't help you if you drink it along with fatty fast foods or if you already have full blown diabetes. Taking a green coffee bean extract may also help control blood sugar.
Sue McLaughlin of the American Diabetes Association recommends “lots of produce [more here], whole grains, lean protein and healthy fats (more here); and minimal amounts of refined sugars, refined starches (more here and here), red meat (more herehere, here, and here) and salt [more here].”
Dr. Arthur Agatston of South Beach Diet fame has many of the same recommendations.
Dr. Andrew Weil says it's important to choose foods with a low glycemic index (foods that don't cause high spikes in blood sugar as do refined sugars and starches).
And the Harvard Medical School says coffee, [a moderate amount of] alcohol (more here and here) while avoiding binge drinking, nuts (more here and here), and fiber (more herehere, here, and here) reduce the risk of getting diabetes.
Getting enough sleep (more hereherehere, here, here, and here) in a room with no lights (or a sleep mask) is also important to reducing diabetes risk, as is reducing stress.