Diabetes is a growing problem that often results in devastating health problems and billions of dollars in medical costs each year.   

• Close to 2 million adults over 20 were diagnosed with diabetes in 2010  
• 79 million adults have pre-diabetes (fasting blood sugar between 100-125 mg/dl)--that's a whopping 35% of adults and half of seniors 65 and older 
• 26 million adults have full blown diabetes (fasting blood sugar > 126 mg/dl) 

Although these statistics are grim, on an individual basis, you need to know that your diabetes fate is in your hands. Without lifestyle changes, pre-diabetes will almost always progress to diabetes. But making changes in your diet and exercise habits has been shown to be even more effective than medication in lowering blood sugars in people with pre-diabetes. Making the changes below can help you avoid diabetes for life.

Lighten your load 

Weight  loss is the most effective way to lower your risk for diabetes. A recent study of overweight adults demonstrated a weight loss of only 20 pounds cut their diabetes risk by one-third.

Start moving

Shoot for 150 minutes a week of moderate activity exercise. If you've been a couch potato, start with 5 minute walks five times a day and work your way up to longer bouts.  

Get enough ZZZZ's

Poor sleep is associated with insulin resistance and an increased risk of diabetes and heart disease. If you have trouble sleeping or snore excessively (a sign of sleep apnea), talk to your doctor about a referral to a sleep clinic.

Mind your snacking habits

Mindless snacking, especially on high calorie snack foods, can lead to spiking blood sugars and weight gain. Choose snacks like Greek-style yogurt, veggies and hummus, a small handful of nuts, and fruit.

Fiber is your friend

Although fiber is classified as a carbohydrate on the Nutrition Facts panel, it does not raise blood sugar the way refined carbohydrates do. Fiber also fills you up, making you less likely to overeat.  Aim for 25-35 grams of fiber daily from whole grains, beans, vegetables, and fruits.

Enjoy coffee and cinnamon

If you like your morning cup of coffee, there's good news here!  Coffee appears to decrease the risk of diabetes, but of course too much can cause other problems, so keep it to 2-3 cups daily (the benefit appears to come only from regular coffee, not decaf). Cinnamon has been shown to reduce blood sugar, slows the emptying of the stomach, and has important antioxidant properties. It's delicious sprinkled on cottage cheese and fruit!   

=========================================

Diabetes Super Foods  

• Green leafy veggies--spinach, kale, collards, mustard greens, watercress, arugula
• Nuts--almonds, walnuts, pistachios, peanuts
• Seeds--milled flaxseed, chia, pepitas (pumpkin)
• Herbs and spices--cinnamon, sage, oregano, turmeric, rosemary, black pepper
• Intact whole grains*--brown rice, steel cut oats, quinoa, hulled barley (not pearled), millet
• Fish, especially deep water varieties (wild caught Alaskan salmon, herring, sardines)
• Beans--all dry varieties--black, pinto, lentils, split peas, garbanzo, kidney, etc.
• Extra virgin olive oil and products made with olive oil--mayo, salad dressings, etc.
• Non-fat and 1% dairy--milk, yogurt especially Greek style, cottage cheese, kefir
• Citrus fruit--oranges, tangerines, grapefruit
• Sweet potatoes and yams
• Berries
• Tomatoes

*     Intact whole grains are grains that we cook and eat in their original round or oval shape. They are not polished, refined, or ground into flour. They are chewy and filling due to their fiber content.

Yield: 12 servings

• 6 pounds sweet potatoes, peeled and cut into (1-inch) cubes
• Cooking spray
• 5 tablespoons honey  
• 4 tablespoons unsalted butter
• 3/4 teaspoon salt

Green Bean and Mushroom Casserole

1 lb. green beans, trimmed and cut into 1-inch pieces, or frozen green beans

2 Tbsp. plus 2 tsp. olive oil

1/2 cup finely chopped onion

1/2 cup panko breadcrumbs

8 oz. fresh mushrooms, stemmed and cut into 4 to 6 pieces

1 large garlic clove, finely chopped

2 Tbsp. rice flour or all-purpose wheat flour

1 1/2 cups reduced-fat (2 percent) milk

Salt and ground black pepper

Pinch of cayenne pepper

Preheat oven to 425 degrees F. Coat 11-inch x 7-inch (2 quart) baking dish with cooking spray and set aside.

In large pot of boiling water, cook green beans until almost tender, 5 minutes. Drain in colander, and then transfer beans to bowl of ice water. When cool, drain well and spread in prepared baking dish.

Heat 2 teaspoons oil in medium skillet over medium-high heat. Add onion and cook until browned, 8 minutes, stirring often. Scoop onion into small bowl, add panko, and mix with fork to combine well. Set topping aside.

Return pan to medium-high heat. Add mushrooms and cook 2 to 3 minutes, stirring constantly. Add garlic and cook until mushrooms are tender, 5 minutes, stirring often. Add mushroom mixture to green beans.

Add remaining oil to pan. Sprinkle flour over oil and cook, using a wooden spoon to stir and scrape mushroom and garlic bits from bottom of pan. Cook for 1 minute, stirring constantly, lower heat as needed to prevent flour from browning. Pour in milk while stirring vigorously. When sauce boils, reduce heat and simmer until sauce is thick enough to coat spoon well, 5-7 minutes. Season to taste with salt and pepper, and add cayenne pepper. Add sauce to vegetables, and stir to combine. Then spread in an even layer.

Sprinkle topping over casserole and bake, uncovered, for 10 minutes, or until topping is crunchy and mostly golden brown. Let casserole sit 10 minutes before serving.

Note: If preparing this casserole ahead, do not make topping until just before serving. Cool vegetables in the baking dish, then cover with foil and refrigerate for up to 24 hours. Let casserole sit at room temperature for 20 minutes. Heat it covered, at 350 degrees F., for 15 minutes. Meanwhile, make topping as above. Increase heat to 425 degrees F. and finish baking casserole, uncovered, until topping is crunchy and browned, 10 minutes.

Makes 6 servings.

Per serving: 210 calories, 8 g total fat (1.5 g saturated fat), 29 g carbohydrate, 7 g protein, 4 g dietary fiber, 95 mg sodium.

Adapted from American Institute for Cancer Research   

1 cup canned pumpkin