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Miriam E. Nelson, Ph.D Responds:
Miriam E. Nelson, PhD, of Tufts University and the best-selling author of the Strong Women book series, responds: You don't have to give up any foods to avoid developing diabetes. Type 1 diabetes typically occurs in childhood, and not much can be done to prevent it.
When it comes to type 2 diabetes, it's a common misconception that eating sugary foods and sweets increases your risk for the disease. In fact, no one factor or behavior will determine whether you develop type 2 diabetes, but being overweight may place you at greater risk. Does this mean you can eat all of your favorites with reckless abandon? Not really. You'll have the best shot at avoiding diabetes by maintaining healthful eating habits and a healthy body weight, and by engaging in plenty of physical activity.
Healthy eating means making the majority of your diet vegetables, whole grains, fruits, low-fat dairy foods, lean meats, poultry and fish, and legumes (dried peas and beans). You can indulge with small portions of sweets and desserts on occasion. Aim to be physically active for at least 30 minutes each day, beyond your usual daily routine, and pursue a variety of moderate-intensity activities such as walking, jogging, cycling, swimming, weight lifting, yoga, Pilates, tai chi, and gardening.
To help manage body weight and prevent gradual weight gain in adulthood, engage in approximately 60 minutes of moderate to vigorous exercise on most days of the week. The combination of healthful eating and activity will keep your energy in balance and your weight in check, which are critical factors for minimizing your risk for diabetes.
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Miriam E. Nelson
Ph.D
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