Manage Prediabetes with 5 Simple Nutrition Tips. It goes without saying, ‘An ounce of prevention is worth a pound of cure’. Needless to say, prevention is the most powerful weapon to prevent the onset of disease. A red flag not only prepares to manage your current health condition to prevent the onset of disease; but mentally prepares you for future circumstances.
What is prediabetes?
Talking about diabetes, prediabetes or borderline diabetes usually refers to the condition where the person is at risk of developing type 2 diabetes. Diabetes (particularly type 2 diabetes), is often regarded as the silent killer because it starts with no apparent signs and symptoms and progresses painlessly. It often goes undiscovered unless other health issues get in our way. So, an early diagnosis of prediabetic can be a blessing in disguise.
Prediabetes- a blessing in disguise
For good reason, we may call it a bitter pill with a few good effects but still, it’s not as easy as it seems to be. Just imagine your physician declaring your prediabetic, what will be your first response? Sharing my experience, when I received the wakeup call, I rushed to the best diabetologist in Islamabad.
How to reverse prediabetes with simple lifestyle modifications?
Although prediabetes or glucose intolerance put you on a track of developing diseases faster, it’s manageable and reversible. Several simple lifestyle modifications can help you in dealing with the problem. Well, the lifestyle modifications that help to reverse prediabetes are;
- You can try losing weight (5-7% of your current weight) to reduce the inflammation due to insulin resistance
- You can include more fruits and veggies into your diet (reserving half of your plate for vegetables is a good practice)
- Moreover, you should definitely know about the nutrient you are consuming
- Besides this, you can adopt a more active lifestyle
- Lastly, talking to your physician about your condition and having follow-ups
Diet and prediabetes
Among all the contributing factors for diabetes, diet remains the most important. Here are some of the important diet tips that can help in making prediabetes more manageable;
1- Choosing the right food
We are rarely concerned about what we are putting inside our bodies. Choosing the right foods can be your primary defence against the problem. Due to the presence of digital health experts in the market, everyone has a lot of information regarding a healthy diet. But certain tips can help you in choosing the right food;
- Know about the major food groups and now their contribution to hour daily calorie budget
- Whenever buying readymade food products, always read their labels carefully
- Always focus on protein content
- Prefer complex carbs over the processed ones
- Avoid the food with saturated fats
- Choose food with low sodium and high potassium content
- Always fulfil your minerals and vitamins requirements
2- Avoiding certain foods
Different foods can have a variable glycemic index. Eating the foods with a high glycemic index can increase chances of developing type 2 diabetes. Therefore, to keep your sugar levels low you need to avoid several foods. Among the foods you need to avoid, carbohydrates remain the first one. Refined carbs have the highest glycemic index and can immediately boost your glucose levels. Besides this, limiting saturated fats is another smart move to handle the disease.
3- Focus on your fibre intake
Ensuring that you are adding the recommended fibre content in your diet can significantly help you to manage your blood glucose levels. The soluble fibre in the food can limit the absorption of sugar that can lower the blood sugar levels in the body.
If you are unable to manage your nutrients on your own, you can seek help from the nutritionists. Good health care facilities provide all such services under one roof. If you are living in Islamabad, you can find many good healthcare facilities near you including Max Health Hospital, PIMS Hospital, and Ali medical hospital in Islamabad.
When you are suffering from prediabetes, it is important to have control over your beverages consumption. You can replace sugar-loaded beverages with water that can help in keeping your body hydrated. Water can help your body to effectively regulate the blood sugar level by preventing its saturation.
5- Frequently eating
Another practice to manage prediabetes is by cutting your meals in small portions. Rather than eating one or two large meals, you can split them into five to six smaller meals. Small, frequent meals can help you to distribute your nutrients in a better way and can keep you full throughout the day.