8 Ways to Help Prevent Obesity and Prediabetes

You can consume ecogenetic foods to help prevent or improve obesity and prediabetes. However, the key is not to avoid carbohydrates. Instead, you need to eat a balanced diet that is proportioned (follow the rule of one-thirds) and includes the right kind of macronutrients. My upcoming book, The Gene Therapy Plan, stresses my rule of one-thirds: 1/3 of your calories should come from a wide variety of gene-friendly carbs, 1/3 should come from gene-friendly protein, and 1/3 should come from gene-friendly fats. So what can you do on a genechanging level to prevent or treat obesity and prediabetes? I’ve outlined some practical steps and important nutrients, below.

  1. Avoid fried foods, soft drinks, and red meat. An Ecuadorian study showed that low-income participants with metabolic syndrome indulged in a high-carbohydrate, high-sodium diet that lacked good sources of protein and HDLs.
  1. Eat rye. A Finnish study showed that participants who ate rye compared with those who ate wheat, oat, and potatoes had the activation of genes that prevented diabetes, reduced inflammation, lowered cholesterol, and improved blood sugar.
  1. Take lessons from the Mediterranean diet. A study found that individuals who followed a Mediterranean diet (consumed foods high in monounsaturated fatty acids, fruits, vegetables, and fish) had a lower incidence of metabolic syndrome.
  1. Chow down on grapes. A lab study using mice revealed that a powdered blend of green, red, and black grapes led to a remarkable reduction in the risk of developing metabolic syndrome.
  1. Have some cinnamon every day. Cinnamon extracts have been shown to decrease fasting blood glucose, body fat, and blood pressure, as well as improve lean muscle mass among people with metabolic syndrome.
  1. Try this supplement. In India, a plant extract called Gymnema sylvestre has been shown to boost insulin activity and C-peptide to lower the levels of blood glucose. The study showed that taking a 60-day supplement of the plant extract resulted in substantial improvements in glycemic control.
  1. Consume more Vitamin C and E (antioxidants). Researchers compared personalized dietary regimens: a low-calorie diet versus an antioxidant-enriched diet and reported that antioxidants improved insulin sensitivity in patients with metabolic syndrome. It also enhanced the effects of the type 2 diabetes drug metformin.
  1. Indulge in a little dark chocolate. Studies show that the consumption of dark chocolate improves insulin sensitivity and reduces blood pressure.
References:
Lutsey PL, Steffen LM, Stevens J. Dietary Intake and the Development of the Metabolic Syndrome: The Atherosclerosis Risk in Communities Study. Circulation. 2008;117(6):754-761.
​Sempértegui F, Estrella B, Tucker KL, et al. Metabolic syndrome in the elderly living in marginal peri-urban communities in Quito, Ecuador. Public Health Nutrition. 2011;14(05):758-767.
Kallio P, Kolehmainen M, Laaksonen DE, et al. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. The American Journal of Clinical Nutrition. 2007;85(5):1417-1427.
​Kastorini CM, Milionis HJ, Esposito K, Giugliano D, Goudevenos JA, Panagiotakos DB. The Effect of Mediterranean Diet on Metabolic Syndrome and its Components:: A Meta-Analysis of 50 Studies and 534,906 Individuals. Journal of the American College of Cardiology. 2011;57(11):1299-1313.
Seymour EM, Bennink MR, Watts SW, Bolling SF. Whole grape intake impacts cardiac peroxisome proliferator-activated receptor and nuclear factor κB activity and cytokine expression in rats with diastolic dysfunction. Hypertension. 2010;55(5):1179-1185.
Qin B, Panickar KS, Anderson RA. Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes. Journal of diabetes science and technology. 2010;4(3):685.
Al‐Romaiyan A, Liu B, Asare‐Anane H, et al. A novel Gymnema sylvestre extract stimulates insulin secretion from human islets in vivo and in vitro. Phytotherapy Research. 2010;24(9):1370-1376.
Mancini A, Magini M, Festa R, et al. Effects of natural dietary antioxidants on insulin and IGF1 in obese patients with insulin resistance; 2011.
Grassi D, Lippi C, Necozione S, Desideri G, Ferri C. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. The American Journal of Clinical Nutrition. 2005;81(3):611-614.
Grassi D, Necozione S, Lippi C, et al. Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives. Hypertension. 2005;46(2):398-405.
Photo Credit: Nattika/shutterstock.com
2016-10-13T18:09:38+00:00