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Tip #1: Lose Weight
Extra fat can make your body resistant to the action of insulin. Losing weight improves insulin’s activity, which reduces blood-glucose levels. Research suggests that people at high risk for diabetes who lose as little as 5 percent of their body weight (i.e., about 10 pounds, if they weigh 200 pounds) can prevent or delay onset of the condition.
Must-Read:7 Steps to Permanent Weight Loss
Tip #2: Exercise Regularly
Studies show that physical activity improves the body’s response to insulin and helps lower blood-glucose levels. Not only that, exercise goes hand in hand with healthy eating to achieve weight loss. Aim to fit in 30 minutes of moderate activity-such as brisk walking-nearly every day.
Tip #3: Choose Whole Grains
Selecting whole grains, such as whole-wheat breads and pastas, barley, corn and oats, over refined ones can help improve insulin sensitivity. Whole grains will help you meet your recommended daily intake for fiber (25 grams for women; 38 grams for men); they also provide more vitamins, minerals and other health-promoting nutrients than refined grains.
Recipes to Try:Wheat Berry Salad with Red Fruit & More High-Fiber Whole-Grain Recipes
Tip #4: Don’t Skip Meals
Eating breakfast helps insulin to lower blood-glucose levels, and eating regularly spaced meals also helps insulin work better, suggests research.
Tip #5: Choose Foods Low on the Glycemic Index-But Keep in Mind That Mixing Foods Will Change the GI.
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