Pre-Diabetic Diet
On the verge of diabetes?
Eat right to keep it at bay.
 When type 2 diabetes sets in, you can expect a life full of tedious and exact
portion control, medications, blood tests, and injections. But what if you
could catch diabetes before it ever set in, and thereby avoid all of these
potential problems?
Thanks to a diagnosis of pre-diabetes, you can. If you're willing to change
your
diet.
Know the Numbers
With pre-diabetes, your fasting blood sugar level (level of sugar in your
blood) is between 100 and 125 mg/dl. These measurements are right next to the
126 mg/dl that indicates you're diabetic, and if you don't make some
lifestyle changes, you can easily enter the land of diabetes. By watching
what you eat, you can actually lower your blood sugar levels, preventing
pre-diabetes from turning into type 2 diabetes.
Ready to sidestep diabetes by what you put in your mouth? Then take notes
on a new
diet plan:
Eat Less
If you're
overweight and have been diagnosed with pre-diabetes, your first step
toward a healthier
diet that can reduce your risk for diabetes is to
lose weight. The best way to do that is to look at how much you eat every
day. Spend time eating out of boredom? You can't do that any more. If you're
going to fight off diabetes, you're going to have to eat for energy. That
means listening to your stomach and only eating when you're hungry and
stopping when you're full. A few easy tips to help you do this include
drinking a glass of water before each meal, going to bed earlier (this will
prevent unhealthy late-night snacking), and chewing your food well and
slowly.
Eat Better
Now that you're eating less food each day, you'll need to eat the right kinds
of foods if you really want to help your blood sugar. Instead of greasy,
fatty foods, go for something a little healthier. This means grilled or
broiled instead of fried food, more fruits and vegetables, and leaner cuts of
meat. It also means saying no on occasion, but there is good news about your
sweet tooth.
Choose Wisely
While you don't want to stock up on cookies and cakes, you don't have to mark
them off your list altogether either. With pre-diabetes, the secret to
success is moderation and being choosy. That means only having a small slice
of cake during very special occasions. And instead of going back for seconds,
relish in the piece you had and enjoy it so much that you don't need a second
piece.
Choose Daily
In addition to choosing which sweets to eat and when, you've got to make
other dietary decisions on a daily or even hourly basis. Should you go with
chicken or a hamburger? Baked beans or a salad? Find out what is in different
dishes and choose the option that has less sugar, fat, and calories. If
low-fat, low-calorie options don't look too appetizing, then go for the
hamburger. But only eat half of it and skip the fries. Tomorrow, give the
chicken a try. Or better yet, give up meat one day a week and focus on
getting more fruits and vegetables.
Eat Up the Gym
As you probably suspected, what you put in your body doesn't have the final
say over whether or not your pre-diabetes will turn into type 2 diabetes. If
you want to fend off diabetes and pull yourself out of the pre-diabetic
realm, you'll also need to spend some time in the
gym.
By working out regularly, you help your body make use of the food you eat
each day. That way, your food gets burned off as energy instead of sitting
around and increasing your blood sugar levels. So eat well, and make sure you
couple your new eating habits with regular
exercise for maximum diabetes-fighting power.
Fitness Together Temecula personal training
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