We want to help you make lasting changes to help reverse prediabetes for good. Use this page as your one stop shop for all information related to prediabetes. From helping you with the basics of foods to eat and foods to avoid for prediabetes , to creating a plan that's specifically tailored to you and your condition- we have it all!
Plus, the Glycemic Index and DASH Diet can be very helpful tools in getting your eating habits under control and finding the best foods to build into your new diet. If you just learned about prediabetes, you are not alone. Think of prediabetes as a flashing warning sign for Type 2 Diabetes , similar to when the 'Check Engine' light comes on in your car. Prediabetes is marked by:.
Prediabetes is a warning sign that you're heading toward Type 2 Diabetes. The good news is, you've caught it early enough to turn the train around and avoid letting your condition become worse.
Before we start to make lifestyle changes, it is helpful to know exactly what prediabetes is. According to the American Diabetes Association , you have prediabetes if:. Not familiar with this terminology? Blood sugars can also be measured in absolute terms , through a fasting glucose blood test or an oral glucose test. These statistics typically measure insulin resistance , which means that your body is not using insulin properly.
Insulin is a hormone released by the pancreas in response to glucose. When your body is using insulin properly, the process looks like this:. Think of insulin as a key and your cells as a lock. In someone who does not have insulin resistance, insulin unlocks the cells so that glucose exits your blood stream and enters the cells for energy.
In someone with insulin resistance, it's as if the cells have changed the locks. Insulin can no longer interact with cells and be used as energy. Instead, the glucose remains in the blood stream, causing your blood sugar to remain high.
As a result, these blood sugar levels appear on your lab tests. Take your reading on the go and download the PDF, included with your downloadable guide is a 7-day meal plan complete with easy-to-follow recipes.
The difficult characteristic of prediabetes is that many people do not show symptoms until the condition has progressed to Type 2 Diabetes. The best way to detect prediabetes is by conducting regular blood tests as part of your ongoing physical exams with your doctor.
It is especially important to be diligent with screening for prediabetes if you have an increased risk of developing the condition. There are a few other factors associated with overall health that are correlated with prediabetes. High blood pressure, high low-density-lipoprotein cholesterol the bad kind , and high triglycerides often occur in people with prediabetes.
Following a supervised prediabetes diet and being more active can help you better manage all of these conditions. These lifestyle changes are directly related to food choices and movement and have been shown to be even more effective than medication. You and your nutritionist can decide how to best implement these changes into your lifestyle! Learn more about the three main ways to reverse prediabetes below:.
As a reference, this would be a pound loss for someone weighing pounds. The Diabetes Prevention Program study identified that changes in food habits and increased movement not only helped people lose the weight, it also helped them keep the weight off.
The idea is to maintain a healthy long term weight to avoid your blood sugar re-entering the danger zone. Even if you aren't overweight, developing better habits via a prediabetes diet and incorporating physical activity could be the two missing pieces to the puzzle that will help return your blood sugar back to normal.
Let's look into exactly how to go about this The studies done by the CDC have shown that one of the main contributors to reversing diabetes is incorporating more physical activity.
Well you may be wondering how much physical activity is enough? The CDC recommends incorporating a minimum of minutes per week of moderate activity. Moderate activity can be determined by using something called the "talk test". While you're doing your activity, you should be able to talk and carry on a light conversation, but you should not be able to sing a song. Incorporating minutes of movement per week will help with your weight loss goal as well as lowering blood sugar!
The type of activity it totally up to you and should be something that you enjoy doing. You may find that you enjoy walking outside with a friend, taking a zumba class, or swimming- the possibilities are endless! Although there can be many contributors to the development of prediabetes, it really boils down to food choices the elusive prediabetes diet.
Your food choices not only directly impact your body's physiological processes, but they can also influence your weight. As you have learned already, weight in itself can be a contributing factor to prediabetes. These components are all connected, and it really comes down to making food choices that will help with weight loss and also help repair the physiological processes in our bodies!
But you may be wondering where a prediabetes diet starts. The general principles are to include more high-fiber foods, fresh fruits and vegetables, and lean proteins while limiting highly processed foods and sugary drinks. Let's take a closer look at specific foods that are the building blocks of a prediabetes diet plan. As part of a prediabetes diet, we recommend eating foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large blast of glucose.
We recommend including fiber-rich foods, lean proteins, and foods with a low Glycemic Index. Check out our list of foods to include in a prediabetes diet: For an even more detailed look, read our full blog on the foods to eat for prediabetes. Fiber-rich foods digest and absorb more slowly in the GI system, causing a slower rise in blood sugar. This helps prevent rapid "sugar spikes". Prediabetes has been linked to other chronic conditions, such as heart disease.
Including more lean proteins as opposed to proteins higher in saturated fat can have a cardio-protective effect! A food's glycemic index reflects how quickly any given food will raise your blood sugar.
To avoid drastic spikes in blood sugar, choose foods with a low glycemic index. There are also a handful of "functional" foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition. As part of your prediabetes diet, we recommend avoiding processed and refined foods as much as possible. Too much weakens bones and can damage your blood vessels, eyes, and heart.
Meat, dairy, beans, nuts, whole-grain bread, and dark-colored sodas are high in phosphorus. Phosphorus is also added to lots of packaged foods. The right level of potassium keeps your nerves and muscles working well. With CKD, too much potassium can build up in your blood and cause serious heart problems. Oranges, potatoes, tomatoes, whole-grain bread, and many other foods are high in potassium.
Apples, carrots, and white bread are lower in potassium. Your doctor may prescribe a potassium binder, a medicine that helps your body get rid of extra potassium. Eat the right amount of protein. More protein than you need makes your kidneys work harder and may make CKD worse. Both animal and plant foods have protein.
Your dietitian can help you figure out the right combination and amount of protein to eat. Below are just a few examples of foods a person with both diabetes and CKD can eat.
Your dietitian can give you lots more suggestions and help you find recipes for tasty meals:. Your nutrition needs will change with late-stage CKD. Your appetite can change because food tastes different. Fluid can build up in your body between treatments. You may need to limit how much fluid you drink, and watch for swelling around your eyes or in your legs, arms, or belly.
Your blood sugar levels can actually get better with late-stage CKD, possibly because of changes in how your body uses insulin. Lack of insulin develops as the disease goes on. You may also see allergy action plans. Diabetes is a life-long condition which can affect several parts of your body. You should really take care of your sugar intake. For diabetic people, they need to monitor their blood sugar levels and lessen their sugar intake as much as possible.
You may also see business action plan templates. Its causes and symptoms are evident in the most low-key way possible. The first 5 in this list are the causes of diabetes and the next 5 are its symptoms: 1.
Genetics and family history If your family has a history of diabetes from several generations ago, it is most likely that you will get one in the future. Diseases passed within the family is surely passed on to the upcoming generations. Diabetes is a disease that is common among families, and it is something families should watch out for.
You may also see sample emergency action plans. Insulin resistance Insulin resistance usually happen to women in their late pregnancy, when the placenta produces too much hormones that can cause this phenomenon.
During pregnancy, some women produce enough insulin to make up for its loss while some cannot. Another factor for insulin resistance that leads to diabetes is gaining too much weight during pregnancy. You may also see a sample strategic plan templates. Medicines Some medicines can harm the body and disable it from producing insulin.
These include niacin a type of Vitamin B3 , anti-seizure drugs, and pentamidine a drug used to treat pneumonia. There is a big chance of developing diabetes if you have been taking these kind of medicines for another medical condition.
You may also see career action plans. Damage and removal of the pancreas The pancreas produces the proper amount of insulin to help digest the food we eat, and convert the energy from food so it can be transferred to our body cells.
If the pancreas gets damaged and eventually removed, it will have a hard time producing insulin for food digestion, leading to diabetes. You may also see sample affirmative action plans.
Hormonal diseases Some hormonal diseases can cause diabetes. One example of such is hyperthyroidism, in which the thyroid glands produce thyroid hormones excessively. This kind of hormone disease resists the production of insulin, thus leading to diabetes. You may also see simple action plan formats. Diabetes Emergency Action Plan lakewoodcityschools.
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