You may have been diagnosed with pre-diabetes or insulin resistance if your doctor advised you to follow a pre diabetic diet. This would mean that your blood glucose tests show that your body is becoming resistant to insulin. It’s possible for your blood glucose to be higher than normal but not enough for you to be diagnosed of having diabetes. There are steps you can take in order to avoid becoming a diabetic.
Diabetes is a serious illness and it can have significant complications. Diabetics are more likely to suffer from damage to the arteries, nerves and circulation. Kidney failure, heart attacks, impaired vision, etc. are what these problems can lead to. You may want to avoid these things.
In many ways, people diagnosed with pre diabetes are lucky. They had a warning and can still turn things around. A few changes to your lifestyle could mean that you can escape ever having a diagnosis of diabetes.
Right now, following a pre diabetic diet is the most important thing you can do. If you are overweight, your doctor will probably have recommended that you try to reduce your weight. The changes you make to when and what you eat is as important as trying to reduce calories.
In a pre diabetic diet, one of the most important factors is cutting down on sugar and refined carbs while increasing the amount of fiber that you eat. Below are some pre diabetic diet tips you can follow:
Choose whole fruit over fruit juice. Juice has had the fiber removed so its natural sugars are absorbed into the bloodstream much faster, causing the blood sugar spike that you want to avoid if you are trying to normalize your blood glucose levels.
When it comes to potatoes and other root vegetables, it’s better if you don’t peel them. There is more fiber in the peel. You should buy the organic kind in order to avoid the pesticide that may be found in the peel. If you like food from fast food restaurants like pizza and burgers, try making them at your home instead. Then you can use whole grain bread, plus you will probably use less fat and finish up with fewer calories.
Eat meals at regular times. This will better regulate your blood sugar. If you have a sugar rush after eating, followed by a low a few hours later, choose foods that are lower on the glycemic index and eat more often.
You probably ate too much if you feel sleepy after eating. What you can do is have a salad or eat more greens before your main course. If you do this, you won’t take too many calories as you fill the stomach.
Making sure that you have regular exercise is important as well as a pre diabetic diet. To keep your systems running smoothly and regulate your blood glucose levels, do some physical activity every day. Even though what you do depends on your fitness levels, you still need to at least take a half hour walk every day.
Exercise helps your body to use insulin effectively. When you are using insulin effectively, the body will convert blood glucose to energy. But it will be converted to fat when you’re not effectively using insulin. This is the way exercise regulates blood sugar levels. Because the effect only lasts between 12-48 hours, exercising everyday is important if you have pre diabetes. But this is in addition to your pre diabetic diet which you should follow.
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