Simples Change in Lifestyle Will Prevent Pre-Diabetes
Have you ever heard the term pre-diabetes? Well I know I have thrown this term around on my Blog and many people are asking me – What is pre-diabetes? When your blood tests reveal a higher than normal blood sugar level, but not quite the threshold of full blown Type 2 diabetes — this is pre-diabetes. If left unchecked, it will develop into full blown Type 2 diabetes and you will become dependant on insulin shots the rest of your life. So what can we do now to prevent or delay Type 2 diabetes?
Reduce your fat intake – Surprisingly, fat intake is a major predictor of insulin resistance not carbohydrates. So you should eat no more than 30 percent of your calories form fat (50-60 grams per day). Saturated fat needs to be less than 10 percent of total calories. This can be a hard goal for some people to reach considering 2 slices of cheese is 12 grams.
We’ve all heard about that scary word “exercise”. — It may be scary, but it is true. Working muscles become more sensitive to the actions of the hormone insulin. Therefore, reducing insulin resistance and helps prevent diabetes. No we’re not talking about getting a gym membership and heavy duty exercise. If you haven’t exercised before, start by just taking a walk 30 minutes a day and you will be amazed at how much better you feel.
Eat more whole grains and fiber. – Research has found that whole grain foods improve blood sugar control. Look for food with products labeled “excellent source of whole grains.” Fiber is also important to help keep your digestive system in tip top shape do your body can absorb the nutrition it needs better.
The good news is that people who make minor changes in their lifestyle reduce their risk of developing diabetes by 58%. You’ll start feeling better and even get a better nights sleep. Who knows, with a little effort you will even drop a modest amount of weight. All of these changes will slow or prevent the onset of pre-diabetes.
Tags: diabetes, insulin resistance, nutrition & health, pre diabetes, type 2 diabetesRelated posts
