Sandra Woodruff - The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes

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Table of Contents

Introduction

Its no secret that type 2 diabetes is quickly becoming the biggest epidemic of our time. In fact, the number of adults with diabetes worldwide will more than double over the next twenty years. Even more alarming is the number of children who are developing a disease that was once called adult-onset diabetes.

Whats behind this disturbing trend, and how can you tell if youre destined for diabetes? More important, how can you avoid becoming another statistic in the diabetes epidemic? Thats what The Complete Diabetes Prevention Plan is all about.

As you will see, type 2 diabetes is not inevitable. There are steps you can take to stop it in its tracksbefore it becomes irreversible. Many people can even turn back the clock and return their blood glucose levels to the normal range.

The first part of The Complete Diabetes Prevention Plan explains how you can go from normal to developing diabetes without even knowing it. You will learn about the silent, early stages of diabetes and the newly coined condition, prediabetes, that already affects millions of Americans. You will also learn about exciting new research that absolutely proves that most cases of type 2 diabetes can be prevented by some very simple lifestyle changes.

Part 2 puts principles into practice. Here you will find the latest information on the best foods and dietary strategies for preventing diabetes and for managing prediabetic conditions, such as insulin resistance and the metabolic syndrome. The Complete Diabetes Prevention Plan will help you master the practical aspects of transforming your diet by providing a wealth of tips for meal planning, dining out, grocery shopping, cooking, and much more.

Is weight loss part of your diabetes prevention plan? If so, should you cut fat, carbs, or calories? The Complete Diabetes Prevention Plan highlights the pros and cons of popular weight-loss diets and offers scientifically sound advice for tipping the scales in your favor. You will learn how to choose foods and plan meals that keep you feeling full and satisfied while you safely lose weight. You will also discover why one diet does not fit all, and how a variety of weight loss approaches can help you shed pounds.

What about exercise? Everyone can benefit from being physically active, but as you will see, people who are at risk for diabetes have even more to gain from being active. In chapter 7 you will discover the tremendous benefits of this simple and inexpensive diabetes prevention therapy. You will also find simple, doable strategies that prove that exercise need not be grueling or overly time-consuming to be highly effective.

The remainder of the book provides over 170 delicious, user-friendly recipes that will prove that a diabetes prevention lifestyle can be easy, immensely enjoyable, and special enough to impress family and friends alike. Looking for some new ways to start your day? Chapter 8 presents plenty of ideas, from Ham & Asparagus Omelette and Southwestern Egg Sandwich to Rolled Swedish Pancakes and Frosty Fruit Smoothie. Or perhaps youre looking for some palate-pleasing fare to perk up your next party. Chapter 9 will lead the way with choices like Pesto Party Pizzas and Spicy Spinach & Artichoke Spread. Still other chapters will show you how to make satisfying soups and stews like Italian Wedding Soup, refreshing salads like Asian Chicken Chop Salad, wholesome side dishes like Garlic Smashed New Potatoes, hearty sandwiches like Slimmed-Down Sloppy Joes, comforting pasta dishes like Lazy-day Lasagna, light and tasty entres like Seared Cajun Chicken, and even something for the sweet tooth like Cherry Fudge Cake and Cinnamon-Peach Crisp.

Through your lifestyle choices you have tremendous power to determine your health, now and in years to come. The information in this book can be instrumental in helping you make the right choices. It is our hope that The Complete Diabetes Prevention Plan will prove that a diabetes prevention lifestyle can be enjoyable, practical, and easy to maintain anywhere, anytime, and any place.

Part One

1. AN EPIDEMIC OF MAJOR PROPORTIONS

Type 2 diabetesone of the biggest epidemics of our timecurrently afflicts 18 million Americans. Three times as common as it was forty years ago, its prevalence matches the dramatic upsurge in the rates of overweight and obesity. But thats just the tip of the iceberg. Even more Americans have a condition known as prediabetesand this may be you. Left unchecked, most will go on to develop full-blown diabetes within about ten years.

The diabetes epidemic is not unique to the United States. In fact, it is rampant around the world. Whats behind this alarming trend? And how can you reduce your risk of being affected? This chapter will explain more about diabetes and the newly coined term prediabetes. You will learn the risk factors that set you up for prediabetes or diabetes. And in the following chapters, you will be armed with specific strategies that can dramatically lessen your chance of becoming another statistic in the worldwide epidemic called diabetes.

From Normal to DiabetesWhat Happens?

Diabetes does not develop overnight. Long before a person has diabetes, the stage is being set. It may be in your genes, and even your development in your mothers womb may have affected your chance of getting diabetes many decades later. But type 2 diabetes is not inevitablethere are things you can do to avoid it. So here are some facts about diabetes and the conditions that lead up to it.

WHAT IS DIABETES?

There are several types of diabetes, but this book is concerned with the most common form, type 2 diabetes. Type 2 diabetes makes up about 95 percent of all cases of diabetes and is seen most often in people over thirty-five or so (though, not always, as you will see), in overweight people, and in people who have a history of diabetes in their family.

Put most simply, diabetes is a condition in which the blood glucose (sugar) levels are abnormally high. It is caused by a relative lack of insulin (the hormone that keeps blood sugar levels normal) and an impaired ability to process dietary carbohydrate.

Lets look at this in a little more detail. Normally, eating sets off a complex series of events. As food moves from the mouth to the stomach to the intestines, it is systematically broken down (digested) into smaller fragments of carbohydrate, protein, and fats that can be absorbed into the blood. The carbohydrate you eat shows up as sugar (glucose) in the bloodstream, so the blood sugar level rises. At this point, the pancreas normally secretes insulin, which allows the transport of sugar from the blood into the cells. As the sugar moves from the blood into the cells, the blood sugar level comes back down to the level it was before the meal. Inside the cells, sugar can be used for energy right away, or stored for later use.

When someone has diabetes, either the pancreas does not make enough insulin to handle the dietary carbohydrate or the cells do not respond to the insulin (or both). As a result, the sugar stays in the blood instead of entering the cells, while and the cells become starved for energy.

And theres one other important twist: All the sugar in the blood does not come from the carbohydrates you have eaten. The liver makes considerable amounts of sugar, for instance between meals. This sugar also has to be processed under the influence of insulin. So even without eating, if you dont have enough insulin, your blood sugar level can rise.

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