Controlling diabetes with what you eat

March 20, 2008 6:12:02 PM PDT
Diabetes affects 21 million Americans, 1/3 of whom are not even aware that they have it. But you can make small lifestyle changes that will dramatically lower your risk.

Dr. Melina Jampolis, author of the "No Time to Lose Diet," is a physician and nutrition specialist.

Seven things that you can do to decrease your risk:

  1. Eat more whole grains -- 27% decrease risk
  2. Eat low-fat dairy regularly -- 23% decreased risk
  3. Add cinnamon to your diet -- up to 30 % decrease in fasting blood sugar
  4. Weight train -- this helps decrease belly fat which is significantly associated with diabetes, especially in women as they age.
  5. Lose Weight -- Losing 10% of your body weight can cut your risk of diabetes by more than half (combined with regular exercise)
  6. Up your magnesium -- 31% decreased risk (examples include beans, nuts and seeds, whole grains)
  7. Moderate alcohol (1 serving daily for women, 2 for men) -- 30% decreased risk of diabetes

Tuesday, March 25th is National Diabetes Alert Day. The American Diabetes Association encourages people to use their website and answer seven simple questions to determine their risk of diabetes.

Take the American Diabetes Organization's Diabetes Risk Test:

Dr. Melina Jampolis book signing and protein bars sampling:

Friday, March 21
5 p.m.
Whole Foods, SOMA SF
399 4th St.
San Francisco, CA

Dr. Melina Jampolis' website: