How To Prevent Diabetes From Prediabetes – A pre-diabetic diet plan is recommended for people with high blood sugar levels that can lead to diabetes. Prediabetes is a wake-up call. This is a condition where blood sugar levels are higher than normal, but not high enough to be called diabetes (1). The Centers for Disease Control and Prevention (CDC) estimates that by 2030, approximately 84 million Americans and 470 million people worldwide may have prediabetes (2), (3). Now is the time to develop nutritional and lifestyle strategies to limit disease progression and potentially reverse prediabetes.
You can switch to a pre-diabetic diet with a holistic approach that includes a balanced diet and a healthy lifestyle. It helps reduce the risk of type 2 diabetes and other health problems (4). In this post, diabetes nutritionists recommend some foods to avoid, a pre-diabetes menu plan, and lifestyle changes needed to prevent prediabetes. Scroll down!
Prediabetes is a condition in which blood glucose levels are higher than normal (fasting plasma glucose 7.0), but not high enough to diagnose diabetes. Diana Gariglio-Clelland (Physician, Board Certified Diabetes Care and Education Specialist) says, “Prediabetes is a major risk factor for developing type 2 diabetes. It is estimated that up to 70% of people with prediabetes will develop diabetes. Over a lifetime, according to the American Diabetes Association’s expert panel. (5)
) 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 US adults (age 18 and older) and 48.8% of adults age 65 and older have prediabetes (7).
Given that there are many factors that contribute to the development of prediabetes, who is most likely to develop it? Find out in the next section.
The CDC lists people who are more likely to have prediabetes (2). Prediabetes can develop if:
Before jumping to conclusions, you should know the symptoms of prediabetes and know how to diagnose it. Read about the symptoms and diagnosis of prediabetes. Scroll down below.
Unlike many other diseases and conditions, prediabetes has no symptoms. However, if you have a family history of diabetes, are overweight or obese, have PCOS, and are over 45, it may be worth checking your blood glucose. Gariglio-Cleland says, “The most accurate way to diagnose prediabetes is with a hemoglobin A1C (HBA1C) test, which measures your average blood sugar levels over the past 60 to 90 days. A normal A1C reading is below 5.7, and prediabetes is diagnosed with an A1C value of 5.7-6.4 (6.5 is the beginning of the diabetes range).
If you have been diagnosed with prediabetes, go on a prediabetes diet. A study published in the journal Nature confirms that a poor quality diet increases the risk of developing prediabetes (8). The diet of 1,761 Chinese men aged 45-59 was studied over a year. Researchers concluded that a Western diet poses a higher risk of prediabetes than a diet consisting of whole grains and vegetables (9).
A BMJ review reports that a low-calorie, low-carbohydrate diet is a promising nutritional intervention for prediabetes (10). What is this food that is nutritious but low in calories and carbohydrates? Which foods contain carbohydrates? See below for a list of foods to eat and avoid if you have prediabetes.
A pre-diabetic diet is all about making smart food choices. Mary Wirtz (MS, RDN, CSSD) recommends, “Consider replacing your evening bowl of ice cream with fresh fruit or a handful of almonds.” He adds: “There are also plenty of nutritious foods to eat regularly – vegetables, fruit, grains (preferably whole grains, more than 50% of the time), protein, including fish, poultry, beans and lentils. -Fat dairy products and healthy fats”.
) says, “I always recommend avoiding sugary drinks like sodas and tea. They are associated with an increased risk of prediabetes and type 2 diabetes. I’m a big fan of the Mediterranean-style diet to prevent prediabetes. I also recommend low GI foods like oats and barley because they contain the fiber beta-glucan, which helps improve insulin sensitivity. Diana Gariglio-Clelland (Physician, Board Certified Diabetes Care and Education Specialist) recommends limiting sugar-sweetened beverages, refined carbohydrates like candy, white bread, etc. and focus on whole foods instead of overly processed foods with low fiber and ingredients.
Based on expert recommendations, here is a downloadable list of foods to eat and avoid if you have prediabetes.
Weisenberger also reminds us not to overeat. He says, “Reducing food intake will reduce insulin resistance, even without weight loss. For people who are overweight or obese, I recommend aiming for 5-7% of your starting weight. Also, practice portion control for maximum benefit. Also, don’t eat when you’re not hungry and eat when you are. Listen to your body. But if you’re not sure how to structure your diet, here’s a pre-diabetic diet chart to help you get started. look!
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. Fried fish with vegetables + 1 glass of milk with turmeric before going to bed
You can also add apple cider vinegar to your diet as it helps significantly in controlling blood glucose levels.
In addition to healthy eating, you should also change your lifestyle. Here is a list of helpful lifestyle changes that can help reverse prediabetes.
Data suggest that lifestyle changes reduce the risk of transitioning from prediabetes to diabetes by about 10 years (11)! Here are some recommended lifestyle changes:
Exercise is extremely beneficial if you are overweight, obese or have PCOS. The American Diabetes Association confirms that exercise helps control 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 mood and mental well-being.
Pick an exercise you love, have fun with, and stick with it. If you love sports, play sports to stay active. The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of brisk walking or moderate exercise each day to reduce your risk of developing type 2 diabetes (2). You can choose from running, swimming, dancing, weight training, weightlifting, HIIT, kickboxing, etc. Mix up your workout plan (cardio and strength training every other day) for maximum performance.
Bad sleeping habits, insufficient sleep and sleep disorders are closely related to the development of diabetes. Researchers believe that a sedentary lifestyle, smoking, increased food consumption, insulin resistance, and alcohol abuse are associated with poor sleep quality and diabetes risk (13).
This is another reason to exercise regularly and eat healthy. Restoring hormonal balance, reducing inflammation and hunger hormones, and improving mental well-being are key to improving sleep (14), (15). Turn off electronic gadgets, read a book and follow a strict bedtime to get a good night’s sleep.
According to the CDC, an adult should get 7 or more hours of sleep a night to stay healthy (16).
Condition XA is characterized by abnormally high blood pressure, which increases the risk of heart disease, stroke, and other problems. , physical activity, BMI and diabetes. Researchers found that after three years, moderate to high levels of stress led to a 2.3-fold increase in the likelihood of developing diabetes (17). Reducing stress takes practice and patience.
For starters, exercise to release beneficial endorphins. Start practicing meditation gradually. Pick up a hobby and learn new skills to occupy yourself. Keep short-term goals and reward yourself for each milestone you reach.
Here are some key lifestyle changes that can help prevent prediabetes from developing into full-blown diabetes. But is diet and lifestyle intervention enough? Scroll down for more information.
Diet and lifestyle changes are often effective. However, the causes of prediabetes are complex, and different people respond differently to dietary and lifestyle interventions. Wirtz agrees. He says that “every person is really different, but [diet and lifestyle] play a big role in preventing the progression of type 2 diabetes.”
The best way to determine whether you are responding to nutritional therapy and lifestyle changes is to check your blood glucose every four weeks. Talk to your doctor to determine if you need medication.
A pre-diabetic diet plan is designed to control blood sugar levels and prevent the progression of type 2 diabetes. The diet includes whole grains, vegetables, fruits, fish, lean poultry, lentils, beans, and low-fat dairy products and excludes all processed foods. Fast food/drinks. Also, eat fiber-rich foods like oats to improve insulin sensitivity. Follow the diet chart and eat the foods listed above to begin your journey to a diabetes-free life. In addition, you need to make changes in your lifestyle
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