Before you develop type 2 diabetes, you may have pre-diabetes, where your blood glucose levels are higher than normal, but not enough for a diabetes diagnosis. According to the American Heart Association, 57 million Americans have pre-diabetes. During the pre-diabetes stage, long-term body damage is already occurring, such as heart and circulatory system issues.
Decrease Risk of Developing Diabetes
If you have pre-diabetes and make dietary changes and adopt an exercise plan, you won't just lose weight. Your blood glucose levels may return to normal. According to the American Diabetes Association getting as little as 30 minutes of physical activity daily and reducing your weight by 5 to 10 percent reduces your risk for developing diabetes by 58 percent.
Healthy Food Choices
Eat plenty of fruits and vegetables. Select a variety of colors to get a wide range of vitamins and nutrients. Eat vegetables such as broccoli, carrots, and red bell peppers. Select whole-grain products, like whole-wheat pasta, oatmeal or brown rice. Dried beans, like kidney beans, are a lean option for protein. Also eat fish about twice weekly. When eating animal protein, select sources that end with "loin." These meats are leaner and contain fewer calories.
Foods to Avoid
Minimize consumption of refined carbohydrates. Avoid starchy vegetables, like potatoes. Don't use solid fats, like lard or butter, for cooking; these foods are high in saturated fats, which interfere with weight-loss. Select healthy vegetable oils, like olive or canola oil, instead. Cut back on high-calorie dense foods, like chips, full-fat ice cream and cookies. Also, start measuring your portion sizes. Eating too much of any food, even low-calorie foods, will result in weight gain.
Exercise Recommendations
Exercise helps you increase calorie burning, resulting in weight-loss. Aim to get at least two hours and 30 minutes of moderate exercise weekly, recommends the Centers for Disease Control and Prevention. During moderate activity, you are sweating yet can carry on a conversation. Examples of moderate activity include low-impact water aerobics, walking quickly or even pushing a lawn mower. You also need at least two strength-training sessions each week. This type of activity helps your body burn calories more efficiently.
