Health Hub: Good Foods Can Reduce Diabetes Risk

Limiting unhealthy weight fluctuations is key.

AdventHealth Diabetes Health

The all-too-familiar cycle of gaining and losing weight creates much frustration for many of us. We overhaul our eating patterns in order to lose a few pounds, only to then regress back into our old habits and watch the numbers on the scale climb back up. When we have excess fat, our bodies become insulin resistant, which results in a more difficult time moving sugar from our blood into our cells. This leads to higher levels of insulin and sugar in the blood, which greatly increases our risk for heart disease and stroke, among many other health problems. Our everyday eating choices, therefore, have the potential to significantly impact our risks for insulin resistance (prediabetes), diabetes, and associated conditions.


In order to optimize our diets, it is important to keep several principles at the front of mind:

• Focus on a low glycemic load (low-carbohydrate) diet.

• Prioritize nibbling (small, frequent meals and snacks) over gorging (large quantities of food and calories).

• Try not to fast more than 12 hours (and if you do intermittently fast, don’t break your fast with a feast).

• Eat until you no longer feel hungry, not until you feel full.

Making sustainable changes is not easy. We are tempted to eat “junk” on a daily basis. It is, therefore, essential that we plan ahead, so as to avoid hunger. By doing so, we will be more likely to choose foods that will decrease our risks for insulin resistance and diabetes. Remember that even small, daily changes can add up to lasting health benefits.

About Dr. Tanton Dr. Damon Tanton is board certified in endocrinology, diabetes and metabolism. He sees patients at AdventHealth Medical Group’s diabetes and endocrine specialty practice in Orlando and serves as the Medical Director of Clinical Practice at the AdventHealth Diabetes Institute.

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