預防患糖尿病風險，應避免甜食（尤其是糖果、餅乾、糕點和汽水）、精製的碳水化合物（如白麵包和許多加工食品）、酒精和咖啡因。盡量選擇天然膳食纖維、粗糧（複合碳水化合物）、新鮮水果和蔬菜和高品質的脂肪酸都有助於防止或治療糖尿病。
正確選擇脂肪酸
雖然很多健康專家警告說應避免飽和脂肪，但現在越來越多研究指出椰子油有助降低患糖尿病風險。自然療法醫生布魯斯·法伊夫說，椰子油有助減少對胰腺的壓力，為細胞提供能量，而且容易被人體吸收，並能增強胰島素的作用和提高代謝率。他補充： “因為椰子油有助穩定血糖水平和協助瘦身減肥”他特意指出“椰子油可能是唯一對糖尿病患者有益的食用油，患者更應多吃。”
成人推薦劑量為每天2至3湯匙，加入到食品中，或服用椰子油軟膠囊。您可以由少量椰子油開始(例如每天1茶匙)，逐漸增加至建議劑量。
有用的草藥和補充劑
屬性溫熱的香料，包括玉桂、丁香、辣椒和生薑等已被證明有助保持血糖水平平衡。很多營養補充劑有助減少糖尿病並發發癥。詹姆斯·鮑爾奇醫生提出以下建議：
- 每日服用多達1000微克的鉻，以增加葡萄糖耐受性和平衡血糖水平
- 每日服用多達400毫克來自印度的草藥武靴葉能提高胰島素產量和控制高血糖
- 每日服用300至1200毫硫辛酸，能提高胰島素敏感性，降低糖尿病神經病變等癥狀
- 每日服用100至300毫克硫酸釩，能有效提高2型糖尿病患者的血糖耐受性。
整全自然療法師還建議維他命C（兩至三次每次1000毫克）、鎂（500至750毫克，如有清瀉情況可減少劑量）、輔酶Q10（根據標籤指示）、維他命E（800至1200IU），車前子（以大量清水送服）、苦瓜素（每日兩次，每次200毫克）、大蒜素（每日兩次每次300至450毫克）和藍莓（每日兩次每次服160毫克）。
加拿大一項采用隨機雙盲和安慰劑對照的的研究發現2型糖尿病人服用韓國紅參（高麗參）能改善血糖和胰島素的調節。伊朗的一項最新隨機臨床試驗表明，每日補充如乳薊（水飛薊）顯著降低空腹血糖水平。
預防糖尿病還需更多個人努力，但營養和運動是行之有效的預防方法，有效保護您的腿部、眼睛甚至生命。即使你已處於患上高風險一族，從今天開始采用以上建議，受用終生。
Preventing Diabetes
Diabetes rates are increasing worldwide. In China and India, which have more diabetic patients than other countries, diabetes is an illness of affluence and modernization. Those who can afford sweets and a sedentary lifestyle are most affected.
People with diabetes and those at risk should avoid sweet foods (particularly candies, cookies, pastries, and sodas), refined carbohydrates (like white bread and many processed foods), alcohol, and caffeine. A natural diet high in fiber, whole grains (complex carbohydrates), fresh fruits and vegetables, and high-quality fats helps protect against or treat diabetes.
The Right Fats
Although most health experts warn patients away from saturated fats, a growing number now recommend coconut oil for those with or at risk for diabetes. For example, Bruce Fife, ND, says that coconut oil reduces stress on the pancreas, helps supply energy to cells, is easily absorbed, enhances insulin action, and increases metabolic rate. “Because it helps stabilize blood glucose levels and aids in shedding excess body weight,” he adds, “coconut oil is probably the only oil a diabetic patient should eat.”
The recommended dose for adults is 2 to 3 tablespoons per day, added to food or used in its preparation. Start with a small amount, such as 1 teaspoon daily, and gradually increase to the recommended amount.
Useful Herbs and Supplements
Sweet and hot spices including cinnamon, cloves, cayenne pepper, and ginger have been shown to keep blood sugar levels balanced. A number of nutritional supplements also work to reduce diabetic complications. James F. Balch, MD, recommends the following:
- up to 1,000 micrograms (mcg) of chromium to increase glucose tolerance and balance blood sugar levels
- up to 400 milligrams (mg) Gymnema sylvestre, an herb from India that improves insulin production and blood sugar levels
- 300 to 1,200 mg alpha lipoic acid, which enhances insulin sensitivity and decreases the symptoms of diabetic neuropathy
- 100 to 300 mg vanadyl sulfate, which improves glucose tolerance in Type 2 diabetes.
Holistic practitioners also recommend vitamin C (1,000 mg two or three times daily), magnesium (500 to 750 mg; reduce dosage if loose stools result), CoQ10 (according to label directions), vitamin E (800 to 1,200 IU daily), psyllium (up to 5 grams daily with plenty of fluids), bitter melon (200 mg twice daily), garlic (300 to 450 mg twice daily), and bilberry (160 mg twice daily).
A randomized, double-blind, placebo-controlled study of Canadians with well-controlled Type 2 diabetes finds that Korean red ginseng (Panax ginseng) improves blood sugar and insulin regulation safely. And a new randomized clinical trial in Iran suggests that daily supplementation with milk thistle (Silybum marianum) significantly lowers fasting blood sugar levels.
Preventing diabetes requires effort, but nutrition and exercise are proven strategies that save legs, eyes, and lives. Even if you’re at high risk, you can avoid the diabetes epidemic starting today.
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