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Are you one of the 88 million Americans who walk into your doctor’s office and are told you have prediabetes?
Pre Diabetic Diet Food List Pdf
Even though 1/3 of Americans have the condition, about 84% of them don’t even know they have prediabetes. And because of this discrepancy many are not even clear about what prediabetes is, what are the symptoms of prediabetes or how is it treated.
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The good news is that not only is prediabetes treatable but reversible! And the best part is that you can reverse prediabetes naturally. Achieving this goal involves making substantial lifestyle changes before they get worse and develop type 2 diabetes.
The lifestyle changes you have to make to reverse prediabetes are: eat prediabetic foods, drink water, do regular physical activity, lose weight, stop smoking, and consider supplements/medication.
This article will address all the questions you may have about prediabetes including what it is, how to manage the symptoms, determine what foods to eat, and most importantly how to reverse it completely.
Prediabetes is when blood sugar levels are higher than normal, meaning MORE than 100 mg/dl. Generally to be diagnosed as prediabetes, the prediabetic blood sugar range should be 100 – 125 mg/dl (5.6 – 7.0 mmol/L). So, the term pre (before) diabetes means just that – the state just before diabetes develops. This is why some people sometimes refer to prediabetes as borderline diabetes.
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When fasting blood sugar levels are within the prediabetic range of 100 – 125 mg/dl (5.6 – 7.0 mmol/L), impaired fasting glucose is the term often used to describe it.
Whereas impaired glucose tolerance is the term used to describe readings taken after 2 hours between 140 – 199 mg/dl (7.8 – 11.0 mmol/L) after a 75 gram oral glucose load.
So the best way to test for and confirm prediabetes is to check for one of two conditions: impaired fasting glucose or impaired glucose tolerance.
The exact cause of prediabetes is not known. But researchers have found it’s most likely a result of insulin resistance. And family history and genetics can also play an important role.
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Insulin resistance occurs when cells in the body stop responding properly to insulin. This causes a buildup of glucose in the blood because insulin no longer helps it get into the cells. If the range of blood sugar (glucose buildup in the blood) is between 100-125 mg/dl, you are considered prediabetes.
As previously mentioned, insulin resistance is considered a cause of prediabetes. And thus, there are no real symptoms commonly associated with prediabetes. Both conditions have no clear signs (as opposed to type 2 diabetes) so it’s often difficult to diagnose without blood tests.
However, it is helpful to know which signs of prediabetes CAN be seen in some individuals. If you have patches of dark skin, belly fat and/or skin tags – take these as signs that you may be insulin resistant and prediabetic.
Better indicators of prediabetes can be seen in the feet (tingling and/or pain in the hands and feet). It was recently studied that some patients who experience a tingling sensation or pain in the hands and/or feet are later diagnosed with prediabetes. Ask your doctor to examine your feet and to test your blood sugar if you suspect this might be you.
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There are now symptoms that indicate that you have progressed from prediabetes to type 2 diabetes. And they are as follows:
Note that the 3 most common symptoms of undiagnosed diabetes are excessive hunger, increased thirst, and frequent urination. Be sure to stay alert if any of these symptoms start to appear and schedule an appointment with your doctor.
A prediabetic diet is when you prioritize eating more nutrient-dense whole foods and eating less refined and refined carbohydrates.
The ultimate aim or goal is to reverse prediabetes from becoming type 2 diabetes.
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Reversing prediabetes can be achieved when you focus on eating certain types of food regularly while avoiding others. As well as by living a healthier lifestyle that includes regular physical activity, managing stress and maintaining good sleep hygiene.
Place greater emphasis on eating non-starchy vegetables. They won’t spike blood sugar the way starchy vegetables will. That’s why it’s important to concentrate on eating a lower-carbohydrate diet during the prediabetes reversal period. Eating foods that stabilize your glucose and insulin levels is important during this time.
The glycemic index is a scale that ranks foods or drinks that contain carbohydrates from 0 to 100 depending on how much blood glucose levels increase after consumption. Low GI foods (≤ 55 GI units) are considered preferable for people with prediabetes because of their slow and steady increase in blood glucose levels. High GI foods (≥ 70 GI units) raise blood glucose at a higher rate and more rapidly and should be avoided as much as possible in people with prediabetes and type 2 diabetes.
Hence, eating fruits that have a lower glycemic index ensures that your sugar stays stable and avoids the dreaded spike.
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Healthy fats which are monounsaturated and polyunsaturated include avocados, olives, olive oil, coconut oil, avocado oil, nuts and/or seeds. Healthier sources of fat are especially important when you’re eating a pre-diabetic diet because they help keep you full and satisfied longer. Sometimes when cutting back on unhealthy carb sources, you may feel hungry and look for something to replace that feeling. Eating good sources of fat and protein can combat the feeling altogether.
Good sources of fiber include legumes (beans and lentils) and whole grains. Fiber-rich foods are needed throughout the day not only to fill you up but also to help stabilize cholesterol levels. A diet for prediabetes and high cholesterol should consist of foods rich in fiber. A warning to eat these foods during a time when you are trying to stabilize blood sugar means eating smaller portion sizes per day.
Helps stabilize glucose levels and keeps you full and satisfied longer. They also provide the body and muscles with functional and nutritional support.
Fermented foods provide your gut with more good bacteria. This is necessary for people with prediabetes and diabetes because increasing the number and variety of your gut bacteria can improve digestion and stabilize your sugars.
Surprising Foods That Have Little Impact On Blood Sugar
Cause a sudden spike in sugar and are generally found to be higher on the glycemic index. This is largely because they have been stripped of all nutrients and fiber leaving the equivalent of a lot of empty calories.
Will raise blood glucose levels the fastest and fastest and should therefore be eaten in moderation (or avoided whenever possible).
This includes anything fried as they are generally higher in trans fats and substances such as margarine, shortening, packaged foods, commercially baked products, etc.
Tend to mask themselves as healthier alternatives to full-fat products. Be aware that this is not true and they are lower in fat because manufacturers have replaced those foods with more sugar or unhealthy hidden ingredients.
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Empty calories once again with no nutritional value. They generally consist of added sugar, salt and/or preservatives. All of which result in spikes in blood sugar.
It is not good to eat regularly because you don’t know how much has been added. Buy items that do not contain added ingredients. This way you can add whatever you need to the item itself.
Can directly increase blood pressure in prediabetes and should be limited to prevent complications such as heart disease.
Has too many hidden ingredients like added sugar in the form of syrups and toppings and can increase blood sugar substantially afterward.
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It’s basically filled with quickly absorbed carbohydrates that result in a massive sugar spike. Drink other alcoholic beverages in moderation.
Drinking enough water is actually one of the factors that can help you control your prediabetes diagnosis.
Researchers have found that there is a significant relationship between obesity and inadequate hydration status. Improved hydration can be associated with weight loss, so it’s important to explore this option. That is why drinking more water and getting hydration from certain foods like vegetables and fruits can benefit overweight and obese individuals.
There isn’t any. It has more to do with how much regular physical activity you do in a week. As well as the number of non-exercise activity thermogenesis (NEAT) you do in a day.
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There are now activities that can help burn more fat than any other activity (i.e. running for miles vs. walking at a slow pace for 10 minutes). But this shouldn’t keep you from getting started.
The amount you move is just as important if not more important than doing a single exercise which burns more fat.
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