Diet To Control Pre Diabetes
Diet To Control Pre Diabetes – A prediabetes diet plan is recommended for those with high blood sugar levels who may develop into diabetes. Prediabetes is a warning bell. It is a condition where blood sugar levels are higher than normal but not high enough to be labeled as diabetes yet (1). It is estimated by the Centers for Disease Control and Prevention (CDC) that by 2030, approximately 84 million Americans and 470 million people in the world may have prediabetes (2), (3). The time has come to devise nutritional and lifestyle strategies to halt disease progression and potentially reverse prediabetes.
You can go on a prediabetes diet, a holistic approach that includes a balanced diet and a healthy lifestyle. It helps reduce the risk of type 2 diabetes and other health issues (4). In this post, a nutritionist specializing in the treatment of diabetes recommends some foods to eat and avoid, a prediabetes menu plan, and the lifestyle changes needed to reverse prediabetes. Scroll down!
Diet To Control Pre Diabetes
Prediabetes is a condition where blood glucose levels are higher than normal (fasting plasma glucose at 7.0) but not high enough to be diagnosed as diabetes. Diana Gariglio-Clelland (RD, Certified Diabetes Care & Education Specialist) says, “Having prediabetes is a major risk factor for developing type 2 diabetes. Up to 70% of people with prediabetes are estimated to develop diabetes throughout their lives, according to a panel of experts from the American Diabetes Association (5).
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) explains, “Prediabetes is a sign of a larger metabolic problem involving insulin resistance, loss of insulin production, or both.” Insulin is a hormone produced by the pancreas that helps lower blood sugar levels.
According to the CDC, 38% of the adult population of the United States (18 years or older) and 48.8% of people 65 years or older have prediabetes (7).
Since there are many factors that contribute to the development of prediabetes, who is more at risk of developing it? Find out in the following section.
The CDC cites a list of people who are more likely to develop prediabetes (2). You may have prediabetes if:
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Before drawing conclusions, you need to know the signs of prediabetes and how to confirm them. In the following sections, you will learn about the symptoms and diagnosis of prediabetes. Scroll down.
Unlike many other diseases and conditions, prediabetes has no symptoms. However, if you have a family history of diabetes or are overweight or obese, have PCOS, and are over 45 years old, it is a good idea to check your blood glucose levels. Gariglio-Clelland says, “The most accurate way to diagnose prediabetes is with the hemoglobin A1C (HBA1C) test, which measures your average blood sugar over the past 60-90 days . A normal A1C is below 5.7, while prediabetes is diagnosed with an A1C of 5.7-6.4 (6.5 is the beginning of the diabetes range).
If you are diagnosed with prediabetes, switch to a prediabetes diet. A study published in the journal Nature confirmed that a low-quality diet increases the risk of developing prediabetes (8). A study was conducted on the eating patterns of 1761 Chinese aged between 45-59 years for more than a year. Researchers concluded that a Western-style diet poses a higher risk of prediabetes than a diet consisting of whole grains and vegetables (9).
A BMJ review reported that low-calorie, low-carbohydrate diets are promising nutritional interventions for prediabetes (10). What are these nutritious foods but low in calories and carbohydrates? What foods are high in carbohydrates? Check out the list of prediabetic foods to eat and avoid below.
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The prediabetes diet is all about making smart food choices. Mary Wirtz (MS, RDN, CSSD) advises, “Consider substituting fresh fruit or a handful of almonds for your nightly bowl of ice cream.” He adds, “Also, there are many nutritious foods to include regularly – vegetables, fruits, whole grains (whole grains are ideal, more than 50% of the time), protein including fish, skinless chicken, legumes and lentils, low fat. of milk, and healthy fat.”
) said, “I always recommend avoiding sugary drinks like soda and tea. These are associated with a greater risk of prediabetes and diabetes type 2. I am a big fan of the Mediterranean-style diet to determine prediabetes back. I also recommend low GI foods like oats and barley because they have a fiber called beta-glucan, which helps improve insulin sensitivity. Diana Gariglio-Clelland (RD, Certified Diabetes Care & Education Specialist) advises limiting sugar-sweetened beverages, refined carbohydrates such as candy, white bread, etc., and focusing on whole foods instead of overly processed foods that are low in fiber and nutrients.
With expert recommendations in mind, here is a downloadable list of foods to avoid if you have prediabetes.
Weisenberger also reminds us not to overeat. He says, “Reducing your food intake will reduce insulin resistance even without significant weight loss. For those who are overweight or obese, I recommend losing 5-7% of body weight your beginning.” Also, practice portion control for maximum benefits. Also don’t eat when you are not hungry and eat when you are hungry. Listen to your body. But if you’re not sure how to design your diet, here’s a sample prediabetes diet chart to get you started. Check it out!
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2 soft-boiled eggs (or baked beans) + 4 almonds + 1 cup milk (or soy milk or green tea)
1 cup lentil soup with vegetables or 3 oz. grilled fish with vegetables + 1 glass of milk with a pinch of turmeric before bed
One can also add apple cider vinegar to the diet as it helps in managing blood glucose very well.
In addition to eating healthy, you must also change your lifestyle. Here is a list of encouraging lifestyle changes that can help reverse prediabetes.
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Data show that lifestyle changes reduce the risk of prediabetes developing into diabetes by about 10 years (11)! Here are some recommended lifestyle changes:
Exercise is especially beneficial if you are overweight, obese, or have PCOS. The American Diabetes Association confirms that exercise helps manage blood glucose levels (12). Exercise also helps burn calories and improves fitness, balance, hand-eye coordination, reflexes and flexibility. Most importantly, regular exercise helps release endorphins
XChemicals released by the body in response to stress or pain to reduce discomfort and increase pleasure. which improves your mood and mental well-being.
Choose an exercise routine that you like to do, and you can stick with it. If you like sports, do a sport to stay active. The Centers for Disease Control and Prevention (CDC) recommends engaging in 30 minutes of brisk walking or exercise of your choice each day to reduce your risk of developing type 2 diabetes (2) . You can choose running, swimming, dancing, weight training, weight lifting, HIIT, kickboxing, etc. There is no one size fits all here. Mix up your workout routine (cardio and strength training every other day) to get maximum output.
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Bad sleeping habits, not getting enough sleep, and sleep disorders are closely related to diabetes. Scientists believe that a sedentary lifestyle, smoking, increased food consumption, insulin resistance, and excessive alcohol consumption are interrelated with poor quality of sleep and risk of diabetes (13).
This is another reason to exercise regularly and eat healthy. Rebalancing hormones, reducing inflammation and hunger hormones, and improving mental well-being are key to improving your sleep (14), (15). Turn off your electronics, read a book and keep a strict bedtime for a good night’s sleep.
According to the CDC, adults should get 7 or more hours of sleep each night to stay healthy (16).
XA is a condition characterized by abnormally high blood pressure levels that increase the risk of heart disease, stroke and other issues. , physical activity, BMI, and diabetes. Scientists found that moderate to high stress levels caused a 2.3-fold increase in the likelihood of diabetes three years later (17). Reducing stress comes with practice and patience.
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For starters, exercise releases beneficial endorphins. Gradually practice meditation. Take up hobbies and learn new skills to keep yourself busy. Keep short-term goals and reward yourself for every achievement you achieve.
These are key lifestyle changes that can help you reverse prediabetes and prevent it from developing into full-blown diabetes. However, are dietary and lifestyle interventions enough? Scroll down to learn more.
Diet and lifestyle changes work most of the time. However, the factors leading to prediabetes are complex, and different people respond differently to dietary and lifestyle interventions. Wirtz agrees. He says, “Every individual is really different, although [diet and lifestyle] plays a big role in helping prevent the development of type 2 diabetes.”
The best way to know if you are responding to nutritional therapy and lifestyle change interventions is to check your blood glucose every four weeks. Talk to your doctor to find out if you need to take medication.
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A prediabetes diet plan aims to manage your blood sugar levels and prevent the development of type 2 diabetes. The diet involves consuming whole grains, vegetables, fruit, fish, skinless chicken, lentils, legumes, and low-fat milk and exclude all processed foods / soft drinks. Also, eat high-fiber foods like oats to improve insulin sensitivity. Follow the diet chart and take the food list mentioned above to start your journey towards a diabetes free life. Also, you need to make changes in your lifestyle
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