What is Pre-diabetes
Do you want to get rid of pre-diabetes? It’s possible.
Pre-diabetes is a prelude to diabetes, and it happens when your blood sugar levels are higher than normal but not high enough for a diagnosis of diabetes. You may be pre-diabetic if you have one or more risk factors such as being overweight, age 45+, family history of diabetes, physical inactivity, hypertension (high blood pressure), low HDL cholesterol (<40 mg/dL), polycystic ovarian syndrome or impaired glucose tolerance test at 120 minutes. You can't tell if you're pre diabetic just by looking at the numbers on your lab report. Your doctor needs to see them over time before diagnosing pre-diabetes. If left untreated, pre-diabetes can lead to type 2 diabetes.
One of the best ways to prevent pre-diabetes from progressing to diabetes is to make lifestyle changes, including following a healthy pre diabetic diet plan. A pre-diabetic diet isn’t much different from a regular healthy diet, but it focuses on foods that help keep blood sugar levels in check.
Some tips to follow
· Eat regular meals and snacks. Skipping meals can cause your blood sugar to drop, which can make pre-diabetes worse.
· Eat plenty of fiber. Fiber helps keep blood sugar levels stable. Good sources of fiber include fruits, vegetables, whole grains and beans.
· Choose healthy carbohydrates. Healthy carbs, such as whole grains, fruits and vegetables, are a good source of fiber and nutrients. Avoid refined carbs, such as white bread and pasta, sugary drinks and candy.
· Include protein in your diet. Protein helps keep you feeling full and can help control blood sugar levels. Good sources of protein include chicken, fish, eggs, dairy products and tofu.
· Avoid unhealthy fats. Unhealthy fats, such as saturated and trans fats, can raise blood sugar levels. Choose healthy fats instead, such as monounsaturated and polyunsaturated fats. Good sources of healthy fats include nuts, seeds, olive oil and avocados.
· Be physically active. Regular exercise can help prevent pre-diabetes from developing into type 2 diabetes. Try to get at least 150 minutes of moderate to intense physical activity a week. You can break this up into smaller amounts throughout the day. Every little bit counts! If you want to lose pre diabetic weight (or simply reduce your pre diabetic weight), work on getting at least 30 minutes of exercise a day and avoid sugary drinks and candy. Limit your alcohol intake to one drink or less per day for women; two or less for men.
· Take control of your health as a team with your doctor. Your pre-diabetes diet plan will work best when it’s tailored to you and your specific situation.
Following a pre diabetic diet can help keep blood sugar levels in check and may help prevent pre diabetes from progressing to diabetes. Talk to your doctor about a pre diabetic diet plan that’s right for you. Although the tips we have mentioned here applies to most people, you should still contact your doctor before start following them. This way, you can avoid unforeseen allergic reactions and prevent diabetes with ease.