Eating for your genes
by Marainne McGinnis
African Americans, Asians, and Hispanics cann reduce their risk of developing diabetes by a whopping 46% just by making some easy changes in their eating habits, according to Harvard researchers who followed more than 78,000 women for 20 years. Thats a big health payoff: These groups tend to have a much higher risk of the diabetes than Caucasians (who get only a 23% reduction in risk by munching wisely).
One of the most crucial shifts: favoring low-glycemic foods - which studies show help stabalize your blood sugar. Try these simple strategies:
1. Swap sugary drinks, such as soda and bottled sweetened teas, for water and freshly brewed unsweetened teas.
2. Ditch refined grains, like white rice, for fiber-rich whole grains, like brown rice or quinoa.
3. Pass on foods that contain saturated fats or trans fats; instead pick foods rich in polyunsaturated faats, including fish and nuts.
4. Keep meat choices lean, and incorporate other sources of protein into your diet, too. Try chickpeas and kidney and black beans.
For more information on the glycemic index, visit www.prevention.com/links.
