Prevention of Type 2 Diabetes
Most people with prediabetes will develop type 2 diabetes in ten years if they do nothing. In addition, over time many of them will develop the complications of diabetes, which will certainly affect the quality of their lives. Who wants to take the chance that this will happen to them?
We have conclusive evidence that by making fairly modest changes to your diet and level of physical activity, you can prevent or at least delay the onset of diabetes. The Diabetes Prevention Program (DPP), a national clinical trial we'll describe later, found that just thirty minutes a day of moderate-intensity physical activity combined with a 5 to 10 percent loss in body weight will reduce a person's risk of getting diabetes by more than one-half (by 58 percent, to be precise). This was true for all participants in the study, regardless of sex, age, or ethnic group.
For many, blood glucose levels returned to normal. Researchers also tested metformin, a medication used to treat type 2 diabetes, to see if it also worked as a preventative. The results were encouraging, but not nearly as impressive as changes in diet and physical activity.
Before you roll your eyes and say that dieting has never worked for you, let us explain what a 5 to 10 percent weight loss means. For a woman who weighs 175 pounds, for example, a 5 percent weight loss is 8.75 pounds; 10 percent is 17.5 pounds. The DPP aimed for a weight loss of at least 7 percent, so figure the minimum you would need to lose by multiplying your weight in pounds times .07. That number is your target weight loss.
Your Target Weight Loss[Your current weight] times either 0.05 (5 percent loss) or 0.10 (10 percent loss) = sufficient weight loss to reduce your risk of developing diabetes by 50 percent.
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This figure may not put you at your "ideal" weight, but it is a reasonable target for preventing type 2 diabetes. Evidence shows that weight loss, particularly as a result of eating less fatty foods, may also reduce your chances of developing heart disease and certain cancers, such as breast and colon cancer.
Now for the other part of the equation. We use the words "physical activity" to avoid the often-dreaded "e" word: "exercise." You don't have to run a marathon to prevent diabetes. In the Diabetes Prevention Program, positive results required only thirty minutes of moderately strenuous activity five days a week. Walking briskly is a great way to increase physical activity, but it is by no means the only way.
Disclaimer: This book and web site are meant to educate, but should not be used as a substitute for personal medical advice. Readers should consult their physicians for specific information concerning their individual medical conditions. The authors have done their best to ensure that the information presented here is accurate up to the time of publication. However, as research and development are ongoing, it is possible that new findings may supersede some of the data presented here.
