Take charge of tomorrow. The theme of this year’s National Diabetes Awareness Month, honored every November, focuses on acting against diabetes. Dedicated to educating the public about diabetes, National Diabetes Awareness Month celebrates the progress in diabetes research and promotes healthy changes. Diabetes affects 38 million Americans and over three million Canadians. About 1.2 million people are diagnosed with diabetes every year.
TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization with a “Real People. Real Weight Loss.®” philosophy, recognizes that weight and diabetes go hand in hand and echoes the National Institute of Health’s message to establish lifestyle habits that can help prevent diabetes and diabetes-related health issues down the road.
Diabetes and Weight
Obese individuals are six times more likely to develop Type 2 diabetes, which occurs when blood glucose or blood sugar is too high. The pancreas makes insulin, which moves glucose to your muscles to use right away or to your liver to store for later. In those who are overweight or obese, the body can’t move insulin to the correct locations, so the pancreas tries to compensate and wears out.
According to the National Institute of Health, losing five to seven percent of your starting weight can delay diabetes or prevent diabetes by about 50 percent. Losing weight may help individuals eliminate the need for diabetes medications or restore blood sugar to an appropriate level.
Diabetes and Your Diet
In addition to getting plenty of exercise and sleep, adopting a low-carb and low-sugar diet can help reduce your risk of diabetes and help you shave off a few pounds. The following are a few tips:
- Stick to the perimeter of the grocery store. The outermost edges of most grocery stores store the healthiest items, like fruits and vegetables, whole grains, lean meats, seafood, eggs, and low-fat dairy options. One of the best ways to avoid foods high in carbs and sugar is to stay away from the aisles.
- Watch out for labels. Sugar has many names. When purchasing an item, pay attention to its label. Watch for ingredients like sucrose, glucose, fructose, high fructose corn syrup, maltose/hydrolyzed starch, fruit juice, honey, and agave nectar. The fewer of these that appear on the label, the better the food is for you.
- Use your kitchen. While processed food is easier to prepare, it is high in sugar and carbs. Try to cook from scratch as often as possible. This doesn’t mean you have to spend hours in the kitchen; even marinating meats and roasting vegetables will benefit you.
- Snack smart. Salty, savory snacks like granola bars or chips will leave you feeling hungry. Eating snacks high in protein and fiber, like cheese, eggs, or nuts, will fill you up and help you watch your sugar and carb intake.
- Substitute sweets. We all love our soda, cookies, and ice cream. Exchange soda with seltzer or herbal tea and your desserts with Greek yogurt and fruit. If you must bake, cut the sugar used in the recipe by half or by a third — you won’t even notice. And if you need to sweeten your meals, use Stevia, cinnamon, vanilla, or nutmeg. You’ll enjoy your food just as much without adding unnecessary sugar.
About TOPS®
TOPS Club, Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today, there are about 65,000 members, including men, women, and international members, who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.