Insulin resistance, which often has no outward symptoms, is a hallmark of both prediabetes and type 2 diabetes. When muscle, fat and liver cells ignore insulin’s signals, blood sugar levels rise. Diabetes doesn't develop overnight: Insulin resistance with normal blood sugar levels is usually the first step. Without lifestyle changes, that often proceeds to prediabetes. That means you have higher-than-normal blood sugar levels, but not high enough to be diagnosed with diabetes. If blood sugar continues to rise, though, you likely will develop diabetes within 10 years.
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Avocado, not cheese.
Both offer taste and texture to a salad or sandwich, but avocado is rich in health-boosting unsaturated fats, whereas cheese has saturated fats associated with insulin resistance.
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Olive and canola oils, not butter.
No, butter, which is loaded with saturated fat, is not back–especially when it comes to managing diabetes. Sauté vegetables in olive oil or non-GMO canola oil instead, and swap out 4 tablespoons of butter for 3 tablespoons of oil in baking.
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Barley, not white rice.
This superstar grain is rich in beta-glucan, a fiber that helps your body use insulin better.
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Oats, not cornflakes.
Oats also provide beta-glucan, which helps you use insulin and process glucose.
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Cinnamon, not sugar.
Some studies suggest that this sweet spice improves glucose levels in people with type 2 diabetes. In fact, include lots of herbs and spices in your diet. Like other plants, they contain a treasure trove of disease-fighting phytochemicals.
Know your risk!
How much are you at risk for type 2 diabetes? Take the test.
