Receiving a diagnosis of pre-diabetes can be very scary. It is a condition where your body doesn’t use insulin properly. And, it is often a precursor to type 2 diabetes. But, this doesn’t mean you are doomed to have diabetes. It just means that your body is telling you something, and you need to make some changes to avoid being diagnosed with full blown type 2 diabetes. So, what can you do? Well...I have some pointers to help you get through the confusion and scariness, and make it a healthy way of life that is easy for you to follow.
1. Watch your carbs Simple sugars have the highest glycemic index, which means they affect your blood sugar the quickest and the most. These are normally grain products that digest quickly. Examples are white bread, white rice, potatoes, soda and juice. Limit these foods when possible and try to choose foods that are higher in fiber. Such as, whole wheat bread, brown rice, oatmeal, and non-starchy vegetables such as carrots and field greens.
2. Eating more foods high in fiber Fiber helps you feel fuller, longer. It adds bulk to your diet and helps to curb your appetite in the hopes that you will not overeat. It also helps with bowel movements. Some examples of high fiber foods are whole grain breads, cereals, and pasta, fruits and vegetables with a skin that you can eat, and beans and peas. Fiber is one of those things that most people don’t think about until they need it for something....either to help with bathroom problems, weight problems, or just trying to improve their eating habits.
3. Portion Control Limiting the amount of food you eat can help keep your blood sugar down. It is common in the United States that our portion sizes are much larger than they should be. To help you determine the proper portion, read the food labels. It will tell you what a serving is, what the calories, sugar etc are in each serving, and how many servings are in the container. One way to keep up with portion sizes is to keep a food diary. A food diary makes you aware of how much you are eating, when you are eating and what you are eating.
4. Drink Plenty of Water Water is an important part of any diet. One of the biggest advantages to drinking lots of water is that it helps you remain hydrated, which keeps all of your electrolytes in balance. For pre-diabetics, it is definitely better than sugar sodas or juice.
5. Get More Exercise and Lower Your Weight One of the best things you can do when diagnosed with pre-diabetes is to get more exercise, which in turn may help lower your weight. When you exercise and lose a few pounds, it makes you feel so much better and gives you more energy. It also cuts your chances of getting diabetes by almost 50%! That is reason enough in itself.
You can do it! Don’t let pre-diabetes scare you. Instead, use this to motivate you to fight it and to get healthier! If you have any questions about any of this, feel free to email me firstname.lastname@example.org -Jenny