What is prediabetes or what used to be known as “borderline” diabetes. Prediabetes is when your blood sugar level or glucose level is higher then it should be, but not in the diabetes range. Your doctor can give you one of three simple blood test to find out where your levels are.
When the body is working normally your body makes a hormone called insulin to help control your blood sugar. When you have prediabetes the system dose not work as well as it should. You may not be able to make enough insulin, or your body might not respond to insulin properly.
Prediabetes is a also a chance to turn things around. With key lifestyle changes you can help delay or preventing prediabetes from becoming diabetes. Implementing these changes right away you have a chance to cut your chances of getting diabetes.
So what are three key life changes and how you should be making them? I will break down these three changes and some strategies on how to implement and use them.
- Weight control. Being over weight will have a lot to do with your prediabetes and diabetes. If you are over weight your prediabetes is more likely to turn into daibetes. Losing as little as 5 to 10% of your body weight can make a huge difference.
- Exercise. Exercise increases the insulin sensitivity of your cells. when you exercise less insulin is required to keep your blood sugar levels under control. You need to get exercise. 30-45 minutes a day of aerobic exercise. Try for five days a week. You need to get your heart rate up in that 30-45 minutes. Swimming, brisk walking, cycling, light jogging, elliptical all good ways of getting in your 30 minutes. start slow and work up to your goals. Always check with your doctor before starting exercise.
Nutrition. Meals that mix low-fat ,low-carb, high protein, high fiber vegetables, and whole grains. limit your calories and serving sizes. Stay away from sugar and starchy carbs. Go with high fiber rich foods, they will help you feel fuller longer and not eat as much or over eat.
With nutrition it is important to talk about the glycemic index. The glycemic index measures how rapidly a food spikes your blood sugar, while the glycemic load measures the amount of digestible carbs the food contains. While both can be useful tools, having to refer to different tables can be unnecessarily complicated. Unless you are on a specific diet, most people find it easiest to stick to the broad guidelines of what makes a carb “good or bad”.
Good carbs (complex carbs)
- Unrefined whole grains- whole wheat, multi grain bread, brown rice, barley ,quinoa, oatmeal.
- Non-starchy vegetables- spinach, green beans, Brussels sprouts, celery, tomatoes.
- Legumes-Kidney beans, baked beans, peas ,lentils.
- Nuts-Peanuts, cashews, walnuts
- Fruit-Apples, berries, citrus fruits, bananas.
Simple VS complex carbs
- white bread
- raw sugar.
- brown sugar.
- corn syrup and high-fructose corn syrup.
- glucose, fructose, and sucrose.
- fruit juice concentrate.
Unlike simple carbs, complex carbs are digested slowly causing a gradual rise in sugar . Usually high in nutrition and fiber. Other benefits include weight loss, improved blood sugar levels.
Okay so to break this all down in a very simple summery. To help and fight your prediabetes or diabetes it will come down to three things. Number 1 I would say maybe the most important is your nutrition. I would recommend cutting sugar and simple cabrs, Low-fat, Low-carbs, Protein, and High fiber. Exercise. 30-45 minutes a day of exercise that will increase your heart rate. Weight control. If you implement the exercise and utilizing the meal plan the weight control will follow up on its own. Take control of your health and really try to follow these three rules. As always talk to your doctor before making any changes.