Weight Loss and Healthy Living

Type 2 diabetes is the most common form of diabetes. It used to be called "adult-onset diabetes" due to the fact that it used to typically affect people over the age of 40. Now, however, more children than ever are affected with this disease. According to the National Diabetes Education Program, 177,000 young people under the age of 20 have this disease. Type 2 diabetes impacts the way your body processes carbohydrates. In type 2 diabetes, the body produces insulin. The body is unable, however, to process the insulin (this is known as insulin resistance). The result is that while the body produces more insulin, it is like it does not produce enough because the body's cells do not respond.


Type 2 diabetes can be positively affected through lifestyle changes. People with type 2 diabetes typically can control the symptoms through a combination of weight loss and exercise. In some cases, oral medications may be required. Some people with type 2 diabetes must inject insulin in order to raise levels high enough to meet the body's demand due to the level of resistance.

One theory of what causes type 2 diabetes is called the thrifty gene. The theory is that evolution provided a gene that causes insulin resistance when food supplies are low to enable more efficient fat storage. This is then reversed in times of abundant food. The modern industrialized food supply provides a surplus of carbohydrate and fat. Because there are no periods of famine, the stored fat is never completely burned away, so the gene backfires by allowing a gradual accumulation of fat that leads to obesity. A feedback loop between insulin resistance and high levels of glucose in the bloodstream cause the condition to worsen with time.

Dr. Ray Strand has a theory that glycemic stress, or the constant barrage of glucose to the bloodstream, is a major contributing factor. The prevalence of high processed foods in the diet explains why the incidence of type 2 diabetes has grown exponentially over the past few decades. In one clinical trial, he had subjects perform exercise while following a low-glycemic diet. A low glycemic diet is one that includes food and food combinations designed to minimize the rate at which glucose enters the bloodstream. The results were that patients who followed this regimen experienced lower blood pressure, lower cholesterol, and improved insulin sensitivity. This suggests that lifestyle changes can influence the level of insulin resistance experienced by people who suffer from type 2 diabetes.

The key lifestyle strategy for coping with type 2 diabetes is to improve insulin sensitivity (i.e. reverse insulin resistance). This involves a combination of exercise, which has been shown to improve glucose metabolism and insulin sensitivity, reducing calories, losing weight, and consuming low glycemic foods.

Reducing calories is done by replacing processed foods with nutrient-dense foods. Simply exchanging a slice of white bread for a slice of whole wheat bread will reduce the impact on blood sugar of the meal as well as introduce fiber and additional nutrients to the diet. While the glycemic index can be used to rank the impact that foods have on blood sugar, a general rule of thumb is to focus on foods that as close to their natural state as possible. Almost all fruits and raw vegetables have a low glycemic index. Food combinations are important as well. The presence of healthy fats, fiber, and protein all slow digestion and low the glycemic index of a meal. Focusing on whole foods ensures that adequate fiber is present, while integrating healthy fats and lean proteins will further ensure the meals keep blood sugar levels stable.

While incidences of type 2 diabetes are on the rise, more people are learning how to fight this disease through a combination of medical care and lifestyle changes. The only way known to cure most diseases is to prevent it. It's never too late to focus on a lifestyle that includes consistent exercise and healthy food choices.

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