Importance Of Diet To Cure Prediabetes

Several factors can increase your risk of developing prediabetes. Genetics is one of which, especially if diabetes runs in your family. Other factors also play a big role in the development of prediabetes. Not getting enough physical activity and being overweight are other possible risk factors.

In prediabetes, sugar from food begins to build up in your bloodstream because insulin cannot easily move the sugar into your cells. The amount and type of carbohydrates you consume in food affects your blood sugar. A diet full of refined and processed carbohydrates that are quickly digested can cause high spikes in blood sugar.

If you have prediabetes, your body may have difficulty lowering blood sugar levels after meals. Keeping track of your carb intake can help you avoid blood sugar spikes.

1. Eat more fiber-rich food

Fiber provides many benefits. It helps you feel full for a longer period of time. It also adds fiber to your diet, making bowel movements easier.

Eating fiber-rich foods also reduces the desire to overeat. Foods high in sugar increase energy initially but after some time you start feeling tired.

Examples of high fiber foods include:

• beans and legumes

• fruits and vegetables whose peel is edible

• whole grains like quinoa and barley

• whole grain bread

• whole grain cereals

• wheat pasta

Read more - (10 Home Remedies for Diabetes)

2. Watch your carb intake

The glycemic index (GI) can measure how a particular food may affect your blood sugar. In general, foods with a higher GI will raise your blood sugar faster. Foods with low GI have less effect on your blood sugar.

Additionally, cooking a food or adding it to protein or fat can change its GI. Apart from this, it is also important to keep in mind the quantity of food you eat. Consuming excessive amounts of any carbohydrate-rich food can increase blood sugar levels.

Foods that have a low GI, such as high-fiber foods, are best for your blood sugar. Include the following items in your diet:

• oats

• whole wheat bread

• Non-starchy vegetables like carrots and leafy vegetables

• beans

• sweet potatoes

• nuts and seeds

Apart from this, sometimes you can also say foods with medium GI, like:

• Whole wheat bread, brown rice and corn.

Eating mixed meals is a great way to lower GI. For example, if you plan to eat white rice, adding vegetables and chicken cooked in small amounts of healthy fats may slow digestion of the grain and reduce the rise in blood sugar.

3. Mind portion sizes

Paying attention to food portion sizes can help you keep your diet low on the GI scale. People in the United States eat very large amounts of large meals. Food labels can help you determine how much you are really eating. The label will list the calories, fat, carbohydrates and other nutritional information for a particular food. However, it is not necessary to eliminate carbohydrates completely.

Carbohydrate needs vary depending on your height and activity level. Consult a registered dietitian to discuss your specific needs.

One of the best ways to manage portions is to eat only when you feel very hungry and stop when you are full. While eating, sit on the ground and eat slowly. Focus on food and taste.

Read more - (Diabetes effect on heart, complications and solution)

4. Eat lean meat and other proteins

Meat does not contain carbohydrates, but it can be an important source of fat in your diet. Eating too many unhealthy fats can lead to prediabetes as well as high cholesterol and heart disease. If you have prediabetes, eating a diet low in saturated fat and trans fat may help reduce the risk of developing heart disease. Choose the following protein sources:

• beans and legumes

• soybean products, such as tofu and tempeh

• low fat Greek yogurt

• eggs

• Cock

• turkey

• Fish, such as cod, flounder, haddock, halibut, tuna, and trout

• Shellfish, such as crab, lobster, shrimp, and scallops

5. Consume alcohol in moderation

In most cases, moderation is a healthy rule of living. Some cocktails may contain high amounts of sugar, which can cause a rise in blood sugar.

6. Drink plenty of water

Water is an important part of any healthy diet. It is essential to drink enough water every day to prevent yourself from getting dehydrated. If you have prediabetes, water is a healthier option than sugary soda, juice or energy drinks. Water is a better option to quench thirst.

7. Exercise

Exercise is part of any healthy lifestyle. This is especially important if you have prediabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases, lack of physical activity has been linked to increased insulin resistance. Exercise causes muscles to use glucose (sugar) for energy and cells to work more effectively with insulin.

Read More - (Nutrition for Diabetes Control)

There should be an equivalent combination of moderate and vigorous intensity aerobic activity each week. Focus more on walking, dancing, cycling or any other simple physical activity. An active lifestyle can prevent a person with prediabetes from developing type 2 diabetes and can help a person with diabetes manage their blood sugar levels.

The Centers for Disease Control and Prevention estimates that 96 million American adults have prediabetes. Perhaps even more worrying is that more than 80% of people do not know they have the disease. Early therapy is important to identify the condition before it develops into type 2 diabetes. If you suspect that you may have prediabetes, talk to your doctor based on your symptoms.