Reduce Your Diabetes Risk

THE NUMBER OF YOUNG AMERICANS WITH TYPE 2 DIABETES will skyrocket nearly 700 percent by 2060 if the current trend does not change. This startling estimate is courtesy of a new study in Diabetes Care. Moreover, we may see a 65 percent rise in Type 1 diabetes in young people. Today we explore the disturbing trends and 5 ways to reduce your diabetes risk.

First, an interesting story.

On July 27, 1921, Canadian surgeon Frederick Banting and University of Toronto medical student Charles Best isolated the hormone insulin for the first time. It marked one of the most important breakthroughs in the history of diabetic treatment. The tale is even more remarkable when framed this way:

“Banting’s initial idea was neither original nor successful, but he persisted in it, and his persistence led to a solution that was both original and successful. He would later say that if he had been more familiar with the literature on the subject and had known about the previous attempts, he would not have pursued his idea at all. Fortunately [..] for millions of children, he knew next to nothing.”
― Arthur Ainsberg, Breakthrough: Elizabeth Hughes, the Discovery of Insulin, and the Making of a Medical Miracle

Diabetes is on the rise

Over 37 million Americans — that’s approximately one in 10 of us — live with incurable diabetes. The condition is the seventh leading cause of death in the nation.

There is also a high economic cost. The average medical expenses for those with diabetes can tap out at nearly $17,000 annually, according to the most recent American Diabetes Association (ADA) data.

The most common diabetes health complications include chronic kidney disease, heart disease, and nerve damage. Numerous other disorders can also be associated with vision, the feet, hearing, and mental health.

Study results

If the current incidence of diabetes remains stable, the number of youths with type 1 diabetes will increase from 185,000 in 2017 to 239,000 in 2060. The corresponding numbers for type 2 diabetes are 28,000 and 48,000, respectively. The corresponding relative increases are three percent for type 1 and 69 percent for type 2 diabetes.

The numbers change drastically if the current trends continue. The projected relative increases for type 1 and 2 diabetes are 65 percent and 673 percent.

If the current trends continue (defined from 2002 to 2017), the projected number of youths with type 1 diabetes will be 306,000, and 220,000 for type 2 diabetes.

In both scenarios, the gap in diabetes incidence is expected to widen by race and ethnicity, with the highest prevalence among non-Hispanic Black youth. Other groups expected to see surges include Hispanic/Latino, Asian, Pacific Islander, and American Indian/Alaska Native youths.

The alarming diabetes incidence rise has several contributing factors, including:

• Gestational diabetes in women of childbearing age (as their babies are more likely to develop diabetes)
• Childhood obesity is a problem deeply embedded in American culture.

Five tips to reduce your diabetes risk

1. Lose extra weight. One large study showed the power of weight control: After subjects lost seven percent of their body weight (with exercise and diet changes), the relative risk of diabetes dropped by more than half (60 percent). The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss could translate into even more benefits.
2. Move. Regular physical activity can help you achieve or maintain a good weight, lower your blood sugar, and boost your sensitivity to insulin (the last helps to keep your blood sugar in check). Again, the American Diabetes Association:

• Aerobic exercise. Aim for at least 30 minutes of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking, or running — on most days for at least 150 minutes a week.
• Resistance exercise. Resistance exercise — at least two to three times per week — increases your balance, strength, and ability to maintain an active life. Resistance training includes yoga, weightlifting, and calisthenics.
• Limited inactivity. Breaking up long episodes of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around, or do a light activity every 30 minutes.

3. Eat healthy plant foods. Promote weight loss and lower diabetes risk by eating foods rich in fiber. Ramp up your fiber with foods such as

• Fruits, such as peppers, tomatoes, and fruit from trees
• Nonstarchy vegetables, such as leafy greens, cauliflower, and broccoli
• Legumes, such as chickpeas, beans, and lentils
• Whole grains, including whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa

Fiber helps slow the absorption of sugars and lowers blood sugar levels. Fiber can also affect dietary fat and cholesterol absorption, improving blood pressure and lowering inflammation. Fiber-rich fillings are more filling and energy-rich; you may eat less overall.

Avoid “bad carbohydrates,” those high in sugar with little fiber or nutrients:

• White bread and pastries
• Fruit juices
• Pasta from white flour
• Processed foods with sugar or high-fructose corn syrup

4. Eat healthy fats. Eat high-calorie fatty foods in moderation.

Fatty foods are high in calories and should be eaten in moderation. To help optimize your weight, consider incorporating a variety of foods with unsaturated fats — “good fats” — in your diet. Unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and a good heart and vascular health. Here are some sources:

• Olive, sunflower, cottonseed, safflower, and canola oils
• Nuts and seeds, such as peanuts, almonds, flaxseed, and pumpkin seeds
• Fatty fish, such as tuna, salmon, sardines, mackerel, and cod

Saturated fats, the “bad fats,” are in dairy products and meats. Consume them in moderation. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.

5. Skip fad diets and make healthier choices

The American Dietary Association’s take on restrictive diets: “Many fad diets — such as the glycemic index, paleo or keto diets — may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes.”

Here’s one simple strategy to make food choices while consuming appropriate portion sizes:

Divide up your plate. These three divisions on your plate promote healthy eating:

• One-half: fruit and nonstarchy vegetables
• One-quarter: whole grains
• One-quarter: protein-rich foods, such as legumes, fish, or lean meats

The alarming growth rate of diabetes among young people in America is a reminder to all: We have many means to reduce our risk of type 2 diabetes. The COVID-19 pandemic has exposed the breadth of health issues (including disparities) in America.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for joining me in this look at the remarkable rise in diabetes among young people and 5 ways to reduce your diabetes risk. One more thing: