Prediabetes occurs when your blood sugar increases from the normal levels but is still not high enough to be diagnosed as type 2 diabetes. This health condition is extremely common nowadays but unfortunately, there are often no obvious signs or symptoms, until more severe health issues appear. Prediabetes may lead to type 2 diabetes and other long-term consequences to your health, hence it is crucial to take your diagnosis seriously, in order to prevent other possible complications. Meanwhile, there are some effective ways that can reverse prediabetic conditions and one of them is through modification of diet and lifestyle. This article will detail how this is made possible.
1. Healthy diet
A significant risk factor for prediabetes is eating an unhealthy diet. People who often consume processed foods containing excessive calories, fats and sugar, are more prone to suffer prediabetic conditions. Red meat may also heighten the risk. To restore normal blood sugar levels, eating a “clean” diet is a must. Listed below are some low fat and calorie foods that can be added to your meal plans:
Vegetables
Fruits with complex carbs
Whole grains
Lean meats
Fish
Avocado
Healthy fats
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These desserts are normally made with healthy ingredients like eggs, low carb flours, keto-friendly sweeteners and vanilla extract. Therefore, they are healthy to consume even if you are in the process of cutting down blood sugar levels.
2. Portion control
Controlling your carbohydrates intake helps to regulate your blood sugar levels. The key is to avoid your blood sugar from experiencing drastic spikes by ensuring portion control, especially when it comes to foods containing carbohydrates. For prediabetic patients who are overweight, portion control promotes weight loss, which is helpful in reversing the condition. Follow the tips below to ensure appropriate portion sizes.
Use the plate method
Portion out your food by using a plate. It is recommended to have 1/2 of your plate vegetables, 1/4 of your plate protein, and 1/4 of your plate starch.
Request a to-go box
Compared to normal or recommended portion sizes, restaurants may have larger servings. Ask for a to-go box to set aside an appropriate meal portion before eating to prevent overconsumption. At times, you may be tempted to have dessert after. Fret not, as thanks to sugar free cakes being made available in Singapore, you can now enjoy desserts without risking your health. Nonetheless, it is still important to monitor your portions.
Use smaller dinnerware
Subconsciously, the size of eating utensils affects your food portion, as revealed by research. Using smaller plates and bowls makes you view portions as bigger. This results in appropriate food portioning.
3. Work with a nutritionist
It may be a daunting task to figure out what to eat when you have prediabetes. It is advisable to consult a certified nutritionist, even if your doctor makes dietary suggestions. With the aim to stabilise your blood sugar levels, a nutritionist can provide nutritional guidance and professional advice on what you should and should not eat. A meal plan will also be developed based on your condition. By engaging a nutritionist, you are exposed to practical knowledge to maintain a healthy diet.
4. Exercise regularly
Exercise can increase your insulin sensitivity and hence, reduce your blood sugar. Blood sugar can be lowered for up to 24 hours after a workout. The ideal workout frequency should be 30 to 60 minutes of moderate physical activity at least 5 days per week. Start slow if you are still a beginner. You may perform some light physical activity for 15 or 20 minutes first, then gradually increase the time and intensity level across time. Recommended exercises to maintain a healthy lifestyle:
Cycling
Walking
Swimming
Jogging
Aerobics
To reverse prediabetic conditions, maintaining a healthy range of blood sugar is the key. With the suggested ways above, you may get a clearer picture on how to improve the condition. Moreover, taking steps to keep prediabetic conditions in check also minimises the risk of type 2 diabetes and its complications such as stroke, heart disease, nerve damage and more.
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