By Amy Paturel, M.S., M.P.H.
It's no secret that packing on extra pounds raises your risk for chronic diseases such as diabetes. But researchers are now finding that those who gain weight during their younger years are at a considerably higher risk.
The longer you're overweight, the more likely you are to develop diabetes, explains Christine Gerbstadt, M.D., R.D. of the American Dietetic Association. And while you can't turn back the clock and rid yourself of the pounds you toted around during your teenage years, research shows it's never too late to reduce your risk -- and slim down. Here's what you need to know to take control:
Understand your Body Mass Index (BMI). BMI corresponds to body fat -- the higher your BMI, the more likely you are to get diabetes. The exception: If your biceps resemble Arnold Schwarzenegger's. "A person with a lot of muscle may have a BMI that indicates obesity, but a body fat percentage of less than 10 percent," says Gerbstadt. So, chances are if you're more hard than soft, your risk of diabetes is the same as those with a normal BMI of 24.
Lose weight. "A weight loss of five to 10 percent of current body weight has been shown to improve glucose control," says Gerbstadt. And keeping your carb intake to 50 percent or less of your total calories helps, too.
Fiber up. Fiber does more than make you feel fuller. It promotes slower blood glucose increases so spikes may not go as high. "Keeping a more stable blood glucose with less 'peaks and troughs' decreases the risk of diabetes," says Gerbstadt.
Banish the belly. People who carry weight in the "metabolically active" abdomen are at higher risk for heart disease and diabetes than those who pack their pounds in the butt and thighs. Okay, so you have no control over where those pesky pounds reside. But if you're genetically predisposed to a Buddha belly, there's even more reason to watch your weight and strengthen those core muscles.
Amy Paturel is a freelance writer for several publications, including Cooking Light and Health, and holds a Master of Science in Nutrition and a Master of Public Health.
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