Healthy Food Guide (Australia) - - FEATURES -

Stud­ies sug­gest 58 per cent of peo­ple with pre-di­a­betes can re­verse it by mak­ing and sus­tain­ing these five life­style im­prove­ments. 1 Eat more fi­bre. It helps you feel full, and it stead­ies blood glu­cose lev­els. Good sources in­clude grainy bread, oats, legumes, ve­g­ies, fruit, nuts and seeds. A re­cent study found you lower your risk by 35 per cent when you eat half a cup of lentils more than three times a week. Toss them into 2 cur­ries, spag bol or a roasted vegie salad. Cut back on sat fat. Sat­u­rated fat, found in foods like but­ter, fried foods, muffins, pas­tries and bis­cuits, make it harder for the hor­mone insulin to trans­port glu­cose into your cells. Stud­ies show that swap­ping sat­u­rated fat for healthy fats — like av­o­cado or a small hand­ful of nuts — can help your body re­spond to insulin bet­ter, which 3 low­ers your risk of di­a­betes. Move more. Just 30 min­utes of daily phys­i­cal ac­tiv­ity can keep di­a­betes away, ac­cord­ing to lead­ing di­a­betes preven­tion stud­ies. Ex­er­cise works by help­ing your mus­cles be­come more re­cep­tive to insulin, so sugar gets burned up as fuel. We know this level of phys­i­cal ac­tiv­ity pre­vents weight gain too, so think of a brisk walk or 4 bike ride as a health in­vest­ment, not a ‘job’. Quit smok­ing. Smok­ing wors­ens insulin re­sis­tance, re­sult­ing in raised blood sugar lev­els, which ex­plains why smok­ers are up to 40 per cent more likely to de­velop di­a­betes. It also hard­ens your blood ves­sels, which in­creases your risk of high blood pres­sure and heart dis­ease. Don’t 5 smoke? Then you’re al­most half­way there! Drop a size. That’s ap­prox­i­mately six kilo­grams, or a cou­ple of belt notches. This is the weight drop that can fend off di­a­betes, ac­cord­ing to the lat­est ev­i­dence. By fol­low­ing the steps out­lined above, you’ll be well on your way to suc­cess.

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