an ounce of prevention

Type 2 diabetes is on the rise, but you can reduce your risk

The numbers don’t lie: According to the Centers for Disease Control and Prevention (CDC), about 34 million of us—about one in 10—currently have diabetes, while another 88 million have its precursor, prediabetes. Type 2 diabetes, characterized by high blood sugar, can lead to other serious health problems. The good news? Type 2 diabetes is preventable by making key lifestyle changes such as losing just a little bit of weight and committing to living a more active lifestyle.

Know your risk

Knowing your risk for Type 2 diabetes is important because early detection—at the prediabetes level—can help to prevent full-blown disease.

While prediabetes may not have clear symptoms, there are risk factors that may lead to its development including being overweight, being 45 years or older, having a close family member with Type 2 diabetes, being physically active less than three times per week, and having had a diagnosis of gestational diabetes or polycystic ovary syndrome. If you have any of these risk factors, schedule a simple blood test to find out where you stand.

Supportive supplements

In addition to a healthy diet and regular exercise, some supplements have been shown to support healthy blood sugar levels. Always consult your healthcare provider before taking any new supplements.

Chromium: Low levels of chromium have been linked to elevated blood sugar levels. If you are deficient in chromium (which is rare), you may want to consider supplementing.

Zinc: Supplementation with zinc may help to reduce blood glucose and insulin resistance. It also appears to reduce disease progression from prediabetes to diabetes.

Vitamin D: Long-term studies have shown that those with higher blood levels of vitamin D, including those with prediabetes, appear to be at a lower risk of developing diabetes.

Alpha-lipoic acid: Preliminary research has shown that alpha-lipoic acid may help to improve insulin sensitivity in those with prediabetes.

Cinnamon: Multiple studies indicate that cinnamon has a positive effect on fasting blood glucose levels. Both cinnamon and cinnamon extract appear to be effective.

SELECTED SOURCES “Influence of cinnamon on glycemic control in individuals with prediabetes . . .” by G.R. Romeo et al., Journal of the Endocrine Society, 7/13/20 • “Metabolic effects of a-lipoic acid supplementation in pre-diabetics . . .” by L.E. Gosselin et al., Food & Function, 9/1/19 • “Prediabetes—Your chance to prevent Type 2 diabetes,” 6/11/20; “Prevent Type 2 diabetes,” 7/15/21; “Type 2 diabetes,” 8/10/21, Centers for Disease Control and Prevention, www.CDC.gov • “Vitamin D supplementation for prevention of Type 2 diabetes mellitus . . .” by A.G. Pittas et al., Journal of Endocrinology & Metabolism, 12/20 • “Vitamins & diabetes,” American Diabetes Association, www.ADA.org, 2021 •

“Zinc supplementation improves glycemic control for diabetes

prevention and management . . .” by X. Wang et al., American Journal of Clinical Nutrition, 7/1/19

Ezekiel 4:9 Low-Sodium Bread IS NOW BLUE!

PREVIOUS LOW-SODIUM COLOR

“Take also unto thee Wheat and Barley and Beans and

Lentils and Millet and Spelt and put them in one vessel and make bread of it...”

– Ezekiel 4:9

LOW-SODIUM VEGGIE LENTIL MEATLOAF MUFFINS

Serves 4-6

INGREDIENTS:

For the Muffi ns:

2 slices Ezekiel 4:9 Low Sodium

Sprouted Whole Grain Bread 2 cups cooked green lentils ½ cup carrot, diced ½ cup celery, diced 1 cup onion, diced 1 large bell pepper, diced 1 egg/liquid egg substitute 4 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 tsp olive oil 1 tsp paprika 1 tsp garlic powder 1 tsp salt-free Italian seasoning 1 tsp black pepper Optional: 1-2 Tbs low-sodium vegetable broth

For the Glaze:

3 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 Tbs maple syrup

INSTRUCTIONS:

For the Low-Sodium Breadcrumbs:

Preheat oven to 350°F. Take 3-4 pieces of Ezekiel 4:9 Low-Sodium Sprouted Whole Grain Bread and rip it into large pieces. Place on a baking sheet and toast until crisp. Transfer to a food processor and pulse until fi ne breadcrumbs are formed. Set aside.

For the Muffi ns:

In a sauté pan, add a tablespoon of olive oil and cook the onion until caramelized. Add celery, carrot, and bell pepper, and sauté until softened. Set aside until cooled. In a large bowl, mix the breadcrumbs, half of the ketchup, half of the Dijon mustard, egg or egg substitute, sauteed veggies, and cooked lentils until everything is well combined. If the mixture needs a bit of moisture, add low sodium vegetable broth in small amounts. If the mixture looks too wet, add more breadcrumbs. In a smaller bowl, mix ketchup, Dijon mustard, and maple syrup. This will be the top glaze added halfway through baking. Grease a muffi n tin. Divide mixture among 12 cups. Bake until mixture is almost set, about 15 minutes. Remove from oven, dollop the tops with the ketchup mixture and then bake an additional 10 minutes.