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Weight Loss Helps Prevent Diabetes

A few months ago (March 2005)| the American Diabetes Associationannounced the findings of the comprehensive Diabetes PreventionProgram. The DPP was conducted at over 25 medical centersnationwide and involved thousands of participants whovolunteered to have their habits monitored and to follow dietaryand exercise recommendations. All participants had beendiagnosed with pre-diabetes| a condition where the blood sugarlevels are higher than normal| but not yet in diabetic ranges.Untreated| more than half of those people diagnosed withpre-diabetes will develop full-blown type 2 diabetes within adecade.

For the study| the participants were divided into two groups.One half were given dietary recommendations. The other half gotthe same dietary recommendations| plus the recommendation toexercise at least 30 minutes daily| five times a week.

The results? Those who included daily exercise in their routinesand followed the diet recommendations cut their risk ofdeveloping diabetes by 58%. The reason? Those who made therecommended changes in their lifestyle lost a moderate amountof weight. Even more important| researchers found something thatthey didnt expect. Those in the treatment group had asubstantial chance of reducing their blood sugar level tonormal| something that had been assumed was impossible.

Apparently| losing weight not only prevents a worsening ofdiabetes| it reverses the damage that obesity causes to thecells that produce insulin.

How much weight loss does it take to have an effect on theprogression of diabetes? The key is in the definition of amoderate weight loss - 5-7% of your body weight. In otherwords| depending on your boy weight| a loss of as little as 7-10pounds can make a difference!

The recommendations suggested by the American Diabetes Societyfor a healthy diet to prevent diabetes is an ideal diet forsteady| gradual weight loss - the kind of weight loss that stayslost. The diet includes the following suggested daily dietallowances:

* Grain - 6-11 servings per day (Bread| Cereal| Rice| Pasta) *Vegetables - 3-5 servings per day * Fruits - 2-4 servings perday * Milk - 2-3 servings per day * Meat - 4-6 ounces per day(Meat| eggs| fish| dried beans| nuts and peanut butter) * Fats|Sweets| Alcohol - Occasional treats

(Recommendations for portions are based on gender and activitylevel. For instance| a sedentary 40 year old woman needs fewerportions than an active 25-year-old woman.)

Look familiar? Its also the dietary recommendation for theHeart Healthy diet from the American Heart Association| and therecommendations from the USDAs new MyPyramid. The results justkeep coming in| but the message is clear: losing weight|maintaining a healthy weight and eating a balanced diet can helpprevent most major health problems. Why wait till yourediagnosed? Start today - and it may never happen.

About the author:Kirsten Hawkins is a nutrition and health expert from Nashville|TN. Visit http://www.popular-diets.com/ for more greatnutrition| well-being| and vitamin tips as well as reviews andcomments on popular diets.