You may feel at a loss to know how to deal with dietary changes for pre diabetes. But your quality of life and happiness really do depend on following these simple diet tips for the person with pre diabetes.
If your doctor has advised you to follow a pre diabetic diet, you have probably been diagnosed with pre-diabetes or insulin resistance. This means that your blood glucose tests are elevated. This means that your body is beginning to become resistant to insulin. Your blood glucose is probably higher than normal, although not high enough to give a diagnosis of diabetes. However, you need to take steps now to avoid becoming 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. These problems can lead to impaired vision, kidney failure, impotence, heart attacks and strokes, among other things. Diabetes is very common these days but it still needs to be taken seriously. You will want to avoid it if you can.
People with a diagnosis of pre diabetes are lucky in many ways. It means that you have had warning while there is probably still time to turn things around. A few changes to your lifestyle could mean that you can escape ever having a diagnosis of diabetes.
Following a pre diabetic diet will be the most important thing that you can do for your health right now. If you are overweight, your doctor will probably have recommended that you try to reduce your weight. However, making changes to what and when you eat may be just as important as reducing calories.
One of the most important factors in a pre diabetic diet is to increase the amount of fiber that you eat, and cut down on sugar and refined carbs. Here are some pre diabetic diet tips:
- 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 you eat potatoes and other root vegetables, do not peel them. There is more fiber in the peel. Buy organic to avoid the pesticides that may be found in the peel.
- If you like burgers, pizza, breaded chicken and other foods that you probably buy from a fast food restaurant, make them for yourself at 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 keep your blood sugar regulated much better. 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.
- If you feel sleepy after eating, you probably ate too much. Try eating more green vegetables or having a salad before your main course. That way you can fill the stomach without taking in so many calories.
Along with following a pre diabetic diet, it is also important to make sure that you have regular exercise. Some physical activity every day will help to keep your systems running smoothly and regulate your blood glucose levels. What you do will depend on your fitness levels, but try at least to take half hour walk each day.
Exercise helps your body to use insulin more effectively. When you are using insulin effectively, the body will convert blood glucose to energy. When you are not, it will be converted to fat. That is how exercise helps to regulate blood sugar levels. But the effect only lasts for between 12 and 48 hours, so it is important to exercise every day if you have pre diabetes. Of course, this is in addition to following your pre diabetic diet.
