Wine can actually CUT your risk

LOSING is weight the single best way for reversing pre-diabetes.

As Paul McArdle, a specialist diabetes dietitian, explains: ‘ If you are able to lose just 5 per cent of your weight (that’s half a stone if you weigh 12st), and keep the weight off for four years, you can reduce your risk of it turning into diabetes by 58 per cent.’

Shed 15 per cent and you reduce your risk by as much as 90 per cent. Increasing your physical activity — even i f you don’t lose weight in the process — can reduce the risk of diabetes by 44 per cent, because it improves blood gl ucose control and insulin action.

When it comes to diet, certain f oods may be beneficial f or warding off the disease.

Green leafy veg

Just one serving (2 tbsp) of vegetables such as spinach, kale, broccoli and Romaine lettuce every day is enough to reduce your risk of developing diabetes by 14 per cent.

Increase that to one-and-a-half servings and studies show you can double that reduction to 30 per cent. Green vegetables are a rich source of magnesium, which appears to offer some kind of protection against diabetes. Raised blood sugar levels are linked to magnesium loss.

Paul McArdle recommends that pre-diabetics aim for seven to ten portions of fruit and vegetables, with the emphasis on vegetables.

Yogurt

The high calcium content in dairy products is thought to improve i nsulin l evels. The probiotic bacteria in yogurt may also help with blood sugar levels.

Be sure to choose foods with 10 per cent sugar or less.

Walnuts

Despite their high f at and calorie content, regular consumption of nuts seems to aid weight control — possibly because nuts help you feel full for longer.

A u.S. study of 140,000 women found that those who ate a 28g packet of walnuts twice a week for eight weeks were 24 per cent less likely to develop type 2 diabetes than those who rarely or never ate them.

Wholegrains

Studies consistently show that three daily servings (one serving is a slice of wholemeal bread, a bowl of cereal, 2 tbsp cooked brown rice or pasta) of wholegrains reduces your risk by 31 per cent.

Plant compounds called isoflavones in wholegrains may also help — they’ve been shown to lower blood glucose levels.

Paul McArdle advises avoiding potatoes because they have a high glycaemic index, which means the sugars are quickly absorbed into the blood.

Coffee

Experts believe it might be the phytochemicals in coffee rather than the caffeine that helps.

A large u.S. study published in 2006 found that four or more cups a day reduced risk by 47 per cent.

Alcohol

Studies have shown that too much alcohol (more than five units a day) and no alcohol at all increase your risk of diabetes.

But you can enjoy two to three units a day, safe in the knowledge that your large glass of wine or pint of beer is reducing your diabetes risk by up to 58 per cent, according to a 2009 study by Canadian researchers published in the journal Diabetes Care. It’s thought just the right amount of alcohol may help improve the ability of your cells to react to insulin.

Blueberries, grapes and apples

Fruit isn’t usually recommended for borderline diabetics because of its high levels of sugar, but studies on blueberries, grapes and apples found them to aid blood sugar control. They have high levels of compounds shown to enhance glucose uptake in mice, which could prevent pre-diabetes turning into the fully fledged condition. Blueberries, f or instance, appear to cut risk by 26 per cent compared with 2 per cent for other fruit.

Fish and olive oil

Mediterranean-style diets containing more olive oil and oily fish such as salmon, sardines and mackerel have been linked to a 40 per cent lower incidence of diabetes.

But keep an eye on your calorie intake to avoid weight gain.

Chicken

White meat is a far better option than red meat, which can increase your risk of type 2 diabetes by 20 per cent for every daily serving.

It’s also significantly better for you than processed red meat such as sausages, burgers and bacon.

If you eat more than five servings of processed meat a week you have a 46 per cent increased risk, which goes up 19 per cent with every additional serving per week.