For many of us, diabetes runs in our family history. My father has it; my grandfather had it. That puts me at risk. A long-term follow-up to the Diabetes Prevention Program trial has good news for the 57 million people at high risk due to high blood sugar levels and genetics. The study found that intensive lifestyle changes, aimed at modest weight loss, reduced the rate of developing type 2 diabetes by 34 percent compared with a control group. The follow-up study was reported in the February 2010 issue of Tufts Health & Nutrition Letter.

The study was first published in The Lancet in 2001, a year earlier than scheduled because the results were so clear. After three years, the original study found that intensive lifestyle changes reduced the development of type 2 diabetes by 58 percent. Now, the follow-up study finds weight loss continues to delay the onset of the disease by 34 percent.

The follow-up study also found reducing dietary fat and calories, exercising 150 minutes weekly (by walking) and losing weight proved more effective in diabetes prevention than taking metformin, a diabetes drug.

Researchers discovered that the benefits of intensive lifestyle changes were especially pronounced in the elderly. People age 60 and older lowered their rate of developing type 2 diabetes by about half in the next 10 years.

The follow-up study was done because researchers couldn't give a time period for the benefit of weight loss to delay diabetes.

So, how much weight needs to be lost to make a difference? In the first year of the original study, the lifestyle group lost an average of 15 pounds. Over 10 years, they regained all but 5 pounds. The placebo group lost less than 2 pounds in 10 years. So even a 5-pound weight loss over 10 years made a difference, producing major long-term health benefits by lowering the risk of type 2 diabetes. Participants also saw reduced triglyceride levels and lower blood pressure.

For me, that's motivating. — Tufts University Health & Nutrition Letter

Q & A

Q: What's the nutritional difference between tomato sauce and those jars labeled "pasta sauce" or "spaghetti sauce"? It seems like the jarred sauces are quite a bit higher in calories.

A: Part of the reason for the calorie differences you see on labels of tomato sauce and pasta sauce is the legally mandated portion size. The nutrition information for tomato sauce applies to a quarter-cup serving, whereas the nutrition data for the jars of pasta sauce refer to a half-cup serving (twice as much). However, even in equal amounts, commercially prepared pasta sauce usually contains added vegetable oil or olive oil, which adds calories not found in tomato sauce.

Furthermore, tomato sauce is generally made only from tomato paste diluted with water, plus some salt and other flavorings, so the sugar on the label is only the sugar naturally occurring in tomatoes. Most pasta sauces contain about one to one-and-a-half teaspoons of sugar per half-cup serving. Looking beyond calories, most commercial pasta sauces contain more added salt than plain tomato sauces. Many of these prepared pasta sauces contain 620 to 640 milligrams per half-cup, more than a quarter of the recommended maximum for the whole day — and nearly half of the recommended limit for the elderly and people with high blood pressure.

Since tomato sauce is often less expensive than commercial pasta sauce, you might consider using tomato sauce and adding your own garlic, onion, herbs or spices. — American Institute for Cancer Research

RECIPE

This recipe for Cheddar Cauliflower Soup from Eating Well magazine takes advantage of cauliflower's benefits — a cup of cooked cauliflower has nearly a full day's dose of vitamin C.

Cheddar Cauliflower Soup

2 tablespoons extra virgin olive oil

2 large leeks, white and light green parts only, thinly sliced and rinsed

4 cups chopped cauliflower florets

2 1/2 cups low-fat milk, divided

2 cups water

1 bay leaf

1 teaspoon salt

1/2 teaspoon white or black pepper

3 tablespoons all-purpose flour

1 1/2 cups extra-sharp cheddar cheese

1 tablespoon lemon juice

Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from heat. Stir in cheese and lemon juice. Makes 8 servings, 1 cup each.

Per serving: 186 calories, 10 g protein, 13 g carbohydrate, 11 g fat, 27 mg cholesterol, 2 g fiber, 488 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at [email protected]. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.