Prediabetes diet
What Is Prediabetes?
Prediabetes can be a sign that indicates type two diabetes (T2D) which affects 1 out of 10 American adults and may be on the horizon. In general, this means your blood sugar levels are above normal levels however, it is not high enough to warrant a type 2 diagnosis.
Fortunately, prediabetes doesn't present any significant signs. Consider it an invitation to act. "The way I describe the signs of diabetes to patients I see is that their body is trying in order to maintain your blood sugar levels within a healthy level," says nutritionist Lauren Antonucci, RD. "You should not be worried but you should begin making changes to your diet and lifestyle in order to stop your blood sugar levels from increasing and becoming type 2."
What Causes
Prediabetes?
Insulin is a hormone produced by the pancreas. It assists your body in turning sugar into energy. After you have eaten a food item, carbohydrates present in the food you eat are transformed into glucose, also called blood sugar.
The glucose remains within your bloodstream till the pancreas releases insulin. Insulin acts as an unlocking mechanism that allows your cells, to allow glucose to pass through into the bloodstream, where it is then utilized to power your body. If insulin isn't working or isn't working properly the glucose remains in your bloodstream, and it builds up and causes your blood sugar levels to increase.
In Type
2 Diabetes your pancreas will still produce insulin, however, the insulin
decreases in effectiveness at aiding the flow of glucose to enter the cells of
your body.
Prediabetes
is a sign of the fact that your body's starting to not use insulin as
efficiently as it ought to. Also, the body is beginning to resist
insulin. If your body is resistant to insulin and the levels of
glucose in your blood increase that is why you develop prediabetes. And, when
this process isn't stopped, it can progress to Type 2 diabetes.
What Is a
Prediabetes Diet?
A
diet plan for prediabetes is very different from an average American
one. "I often advise my patients to save your plate with half for
vegetables and half of your plate to protein and a half of their plate is for
nutritious carbohydrates, like whole grains and fruits," says McKittrick.
People with prediabetes shouldn't eat processed carbs with high sugar content and should instead consume carbs from whole cereals, fruits, legumes as well as starchy vegetables (in moderate amounts). "If you're looking to reduce your intake of carbohydrates it is certainly possible but you don't have to do it," McKittrick says. "They are delicious, and they're energy-boosting however it's generally not feasible to eliminate them completely."
25-30 grams of fiber in your food every daily, since fiber-rich foods like oatmeal and crunch vegetables, help to reduce insulin resistance and help keep you feeling fuller for longer.
"Prediabetes can be a sign that you're on the verge of developing type two diabetes. The good thing is that you've been able to recognize it early enough to stop the train and prevent your condition from getting worse. Before making changes to our lifestyle, it's essential to know what prediabetes means.
As
per the American Diabetes Association Prediabetes is diagnosed when:
- Hemoglobin A1c ranges from 5.7-6.4 percent
- The Fasting Blood Glucose is between 100 and 125 mg/dL
- Intestinal Glucose Tolerance Test 2 hours following eating and readings range from 140 to 199 mg/dL
Are
you unfamiliar with the term? The A1c percent is the proportion of
your red blood cells carrying sugars. Sugar levels in the blood can
be assessed in absolute amounts by an in-person glucose test or oral
glucose testing.
Food options
There are various factors in the growth of prediabetes, the majority of it boils down to your food choices (the mysterious prediabetes diet). Food choices do not just directly affect your body's physiological functions, they could affect your weight. You've learned that weight in itself is a factor that contributes to prediabetes. These elements are all interconnected and it all boils down to making the right decisions about food choices that aid in weight loss, as well as help in repairing the physiological processes that occur in our bodies.
However,
you might be wondering where the prediabetes diet begins. The basic
guidelines are to incorporate more nutritious foods that are high in fiber such
as fresh fruits and veggies as well as lean proteins, as well as avoid
highly processed food and drinks that are sugary. Let's look at the
specific foods that constitute the essential elements of a prediabetes diet
plan.
What Are the
Risk Factors for Prediabetes?
The chance of developing prediabetes is increased in the event that you suffer from any of the following conditions:
Bad eating habits
Diets high in sugar and processed foods can raise your blood pressure, and also raise the level of LDL which is also known as "bad cholesterol" along with your blood glucose levels, putting the risk of developing prediabetes.
Weight gain
If you're diagnosed as overweight and have a higher risk of developing prediabetes. This is particularly relevant if you have an excessive amount of abdominal fat which is referred to as visceral fat. It can contribute to the development of insulin resistance.
A life of
inactivity that is not characterized by much physical activity
Being
extremely inactive leads to the development of insulin resistance and weight
increase, which can result in prediabetes. Try to exercise for at least 30
minutes a day, even if it's just for walks.
Type 2 Diabetes is a family-related issue
Prediabetes is a genetic factor. If you have a relative in your family who suffers from T2D or has had T2D in the past your chances of developing prediabetes are higher and develop type 2 diabetes for yourself. It is also important to consider your ethnicity and ethnicity may also influence the likelihood of developing prediabetes.
Genetics play a component, however, research has revealed that the racial differences when it comes to developing diabetes have more to do with the socio-economic situation and accessibility to medical care and healthy food within your neighborhood than genetics.
A background of gestational diabetics
The presence of diabetes during pregnancy can indicate a higher chance of developing prediabetes or type 2 diabetes later in life.
Smoking
Smoking cigarettes. nicotine in cigarettes reduces the cells' sensitivity toward insulin. It in turn increases blood sugar levels. Other chemicals found in cigarettes can cause inflammation, and make it more difficult for cells to absorb insulin.
Advanced age
The
older you get the more prone you are. After age 45, your chances of
developing prediabetes begin to increase. When you reach retirement,
around 25% of those over 65 suffer from prediabetes.
