Before you are diagnosed with type 2 diabetes, you are likely to experience a condition called "pre-diabetes." It's when your blood sugar is elevated but not high enough to be classified as diabetes. The American Diabetes Association says 57 million people in the United States have pre-diabetes. Many of them don't know it because it can happen without symptoms. What they also don't know is that complications are also already developing, such as the beginnings of heart disease and high blood pressure. Fortunately, pre-diabetes is preventable and reversible. If you have it, you can keep yourself from developing diabetes by paying strict attention to your nutrition.
Prevention and Treatment through Diet
You can prevent and better manage pre-diabetes by losing a little bit of weight by eating a more healthful diet and adapting a more active lifestyle. If you cut your weight by as little as 10 percent, you also cut your risk of eventually developing diabetes by 58 percent, says Harvard University's Joslin Diabetes Center. When it comes to what you eat, the most important factor is how much you eat. You help yourself by consuming fewer calories.
Reduce Fat and Cholesterol
Less than 10 percent of your calories should come from saturated fat. You have no need of foods with trans fats, which are often labeled as hydrogenated oils on nutrition labels. Your meals should never give your more than 300mg of cholesterol. Broil foods rather than fry them. Use a dab of olive oil and cut back on butter. Eat more fish and chicken than beef and pork, and in all cases, choose only lean cuts or fillets that are smaller than a deck of cards. Strive to eat more meatless meals than ones with meat.
Eat Naturally
The American Diabetes Association recommends that you eat from the rainbow, adding colorful fruits and vegetables to your plate if you have pre-diabetes. The January 2002 issue of "Diabetes Care" said that getting more fiber in your diet from these sources will help you lose weight and positively impact your blood sugar. Just limit the starchier vegetable such as potatoes. You should also eat more whole grains and non-fat dairy.
Don't Burn Out Your Willpower
Having pre-diabetes doesn't mean you can't have a slice of cake on your birthday. Just don't think you can get away with a slither of sweet treats here, there and everywhere. It all adds up. Instead, begin gradually cutting back on your snacking, whether sweets or salty foods, to leave room for healthier foods and to maintain the healthier habits for the long term.
References
- American Diabetes Association: Pre-diabetes
- Diabetes Care: Evidence-Based Nutrition Principles and Recommendations for Treatment and Prevention of Diabetes
- Joslin Diabetes Center: What is Pre-Diabetes: What Should I Do if I Have It?
- Science Daily: People With Prediabetes Not Taking Adequate Precautions to Avoid Diabetes
- Health.com: How One Woman With Prediabetes Uses Diet and Exercise to Prevent Diabetes
- National Diabetes Information Clearinghouse: Diabetes Prevention Program
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