The Silver Bullet for Diabetes Prevention

November 14th was World Diabetes Day, celebrated in over 160 countries around the world. It’s most certainly a global problem, but diabetes has plenty of local presence, too: over 900 000 people have been diagnosed in Ontario alone.

Diabetes affects our ability to get sugar from the blood into the cells where it’s needed to run our bodies. In Type I diabetes, there simply is no insulin to do the sugar transfer job. The pancreas is supposed to produce it, but it doesn’t.  In Type II diabetes, the pancreas produces insulin, but the cells just don’t respond to it – they’ve become “insulin resistant”.

Here’s the thing, though: Type II diabetes accounts for 90% of all diabetes cases, and it’s largely preventable.

You’ve heard that diabetes is genetic, but that’s not the entire story.  Your family may have given you susceptibility, but that’s it. The real trouble starts when you put that susceptibility in a high calorie, high fructose corn syrup, overweight environment.

But here’s the good news: if you’re heading down the genetic pathway to diabetes, you can change direction.

A study published in the New England Journal of Medicine, clearly outlined the power of lifestyle change.  In this study, 523 people with pre-diabetes (their blood sugar was off, but not at diabetic levels yet), were given the following goals:

•    Reduce body weight by 5%
•    Reduce total dietary fat to <30%
•    Reduce dietary saturated fat to <10%
•    Increase dietary fiber to 30g/day
•    Walk 30 minutes/day

If the person did not achieve any of these goals, their chance of developing diabetes was approximately 30%.  Of the people who achieved 4-5 of these goals, however, not a single person went on to develop diabetes.  Not one.

The study points to one empowering result: we really do have the power to change our genetic destiny!

-Tara

Recipe: Black Bean and Mango Salad

This recipe comes from the unlikely source of the label on a can of Unico black beans. Like Jackie’s Bean Salad, this one is surprisingly delicious considering how good it is for you. 🙂

It’s also fast – you can make enough for a week’s lunches in about 5 minutes!

-Tara

Ingredients

  • 1 can (540mL/19 fl oz) black beans, rinsed and drained
  • 1 mango, peeled, pitted and diced
  • 1 sweet red pepper, diced
  • 2 green onions, sliced
  • 1/4 cup fresh lime juice
  • 2 tbsp vegetable oil
  • 1 tbsp soy sauce
  • 1/2 tbsp red pepper flakes
  • 2 tbsp chopped fresh cilantro

Instructions

  • Combine the beans, mango, red peppers and green onions in a bowl
  • Whisk together lime juice, vegetable oil, soy sauce and red pepper flakes
  • Add the cilantro and toss lightly

Serves 4-6, or lunch for a week for just you!