Being diagnosed with pre diabetes should not be taken lightly, but it should not cause you to fly into an unbridled panic either. Yes, many people who are diagnosed with the condition do go on to develop type 2 diabetes, but there are also many people who don’t, and if you want to fall into that bracket, rather than the former, pour your efforts into a healthy pre diabetic diet, and cut your chances dramatically.
What Is Pre Diabetes?
If you are diagnosed with pre diabetes this basically means that your blood glucose levels are higher than normal, but not high enough to be diagnosed with actual diabetes. Pre diabetes is actually a useful tool, because it is a warning, and when you heed that warning and use it to your advantage, i.e. losing a little weight and choosing a healthier way of life, you are actually giving yourself the permission to be literally that, healthier!
It doesn’t mean 100% that you will develop type 2 diabetes, it just means you are at a higher risk as your diet and blood glucose level stands at that time – things can change.
Despite that, in order to make things change, you need to take action.
It has long been considered that having a healthy diet and being more active has a huge effect on the development of type 2 diabetes, so it makes perfect sense that to cut your chances, you need to get healthy.
What’s the Connection Between Diet and Pre Diabetes?
Nutrition is a cornerstone in the prevention and management of pre diabetes and diabetes. Many people with pre diabetes are suffering from overweight. Excess weight and physical inactivity increase the risk of insulin resistance. Sugar from food begins to build up in your bloodstream because insulin can no longer move it into your cells.
In addition to promoting wellness, a healthy diet can optimize control of:
- blood glucose
- blood pressure
- cholesterol and triglycerides
Experts believe that if a prediabetic person takes no action (including the diet plan) to address this problem, he could face many risks of developing type 2 diabetes within 10 years.
A study conducted by Diabetes Prevention Program (DPP) shows that:
Millions of high-risk people can delay or avoid developing type 2 diabetes by losing weight through regular physical activity and a diet low in fat and calories.
What Is a Healthy Pre Diabetic Diet?
A healthy pre diabetic diet is basically a healthy diet, with an eye on blood glucose levels. This isn’t too hard task to embark on, because as long as you stick to healthy choices then you are ticking both boxes.
These are basic principles of healthy eating:
- Eat three meals a day
- Avoid skipping meals
- Aim for a range of 4 to 6 hours between meals
- Limit your intake of foods high in refined sugars and
- low-nutrient such as soft drinks, cakes, pies, cookies
- Stay hydrated, water is the ideal drink when you are thirsty
Remember to get active too, by either joining the gym, going out walking, jogging, or making small changes to your daily schedule, such as taking the stairs rather than the elevator, for instance – every little does help here.
Naturally, you should try to combine effective dietary changes with 30-40 minutes of cardio exercises at a rate of 3 or 4 times per week.
Adapt your diet depending on your needs, your level of physical activity, and « moderation » remains a winning recipe!
These simple lifestyle changes may be enough to prevent pre diabetes to progress to diabetes. Do not forget to visit your doctor every six months to test your blood sugar