Whats The Best Way To Reverse Prediabetes
The best way is a combination of 1) whatever way works for you and 2) whatever way is sustainable.
Some people can control their blood sugar with modifications to their diet and lifestyle, while others need medication as well. The most important thing is to collaborate with your doctor to find the treatment plan that gets your blood sugar in check and keeps it there so that you dont develop T2D.
Diet For Borderline Diabetes
If you are overweight and have borderline diabetes, losing weight can be the best way to lower risk for developing diabetes. Losing a lot of weight is good, but so is losing just a few pounds. Losing 5 to 10% of your body weight can cut risk by over half, and losing just over 2 pounds can cut risk by 16%.
Lark DPP can help you set and work towards weight loss goals without making dramatic changes to your lifestyle. Instead, small changes can help you lose weight and keep it off. These include:
- Serving smaller portions of higher-calorie foods, such as refined carbs, fatty meats, desserts, and fried foods
- Choosing water, tea, or coffee instead of beverages with calories
- Cutting restaurant meals in half and saving the rest for later
- Eat slowly, enjoy your food, and stop eating when you are barely full
- Fill up on vegetables and lean proteins before moving to calorie-dense foods
The types of foods you eat also affect your risk for diabetes. These tips can help you choose a good prediabetes diet.
Foods A Borderline Diabetic Should Avoid
With borderline diabetes, or prediabetes, blood sugar levels are higher than normal but not as high as with type 2 diabetes . Underlying prediabetes is a condition called insulin resistance. With this condition, the body stops responding normally to insulin, the hormone that enables cells to absorb and use blood sugar, or glucose.
Prediabetes occurs when muscle, fat and liver cells have become so resistant to insulin that glucose builds up in the blood.
The good news for people with prediabetes is that changes in diet, along with exercise and weight loss, can delay or prevent progression to T2DM. Knowing what foods to avoid helps you create a healthy diet for borderline diabetes.
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You Have A Family History Of Diabetes
Anyone who has a known family history of diabetes is at a higher risk for developing diabetes than someone who doesnt have a family history of the disease. There can be a genetic cause for the development of type 2 diabetes due to certain gene mutations, says Deena Adimoolam, MD, to Best Health. Some people may have a genetic predisposition to developing type 2 diabetes due to presence of certain genes than have been passed down from one generation to the next, adds Dr. Adimoolam
The source cites a European study which found that having a family history of diabetes can increase a persons chance of developing diabetes by 26-percent. In fact, according to the National Institute of Diabetes and Digestive and Kidney Diseases , most people who have diabetes will have a close family member who has the condition as well. Some data suggests that the risk of type 2 diabetes is five times higher in those with diabetes on both the maternal and paternal sides of the family, says Dr. Adimoolam to Best Health.
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Can Prediabetes Be Prevented Or Avoided
Prediabetes and type 2 diabetes can be delayed and even prevented. Usually this is done by losing weight if you are overweight, eating a healthy diet, and exercising regularly. The longer you have prediabetes or diabetes, the more health problems you may experience. So even just delaying the onset of the disease can help your health.
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What Are The Effects Of Consuming Sugars On The Risk Of Developing Diabetes
Numerous clinical trials, cohort studies, and meta-analyses have been performed to describe the impact of consumption of sugars on weight gain, as well as risk for and development of diabetes . Te Morenga et al. recently performed a systematic review and meta-analysis for the WHO and estimated that adults who reduced intake of dietary sugars decreased 0.80 kg body weight among randomized controlled trials . The same systematic review and meta-analysis, however, did not show a body weight decrease in the randomized controlled trials of children. Conversely, an increase intake of sugars was associated with an increase of 0.75 kg of body weight in both adults and children. A reduced intake of free sugars was associated with weight loss and increased intake of sugars was associated with weight gain in European adults in the EPIC-InterAct cohort study . Other researchers have performed systematic reviews and meta-analyses and calculated pooled estimates showing a statistically significant positive relationship between increased consumption of calories in the form of sugars and weight gain. In the absence of weight gain seen in calorie matched trial comparisons, the relationship between weight gain and consumption of sugars appear to be mediated through an increase in calorie consumption .
Moderate amounts of sugars can safely be consumed by people with diabetes and those at risk.
Why Prediabetes Isnt An Early
Its important to know that you will not automatically develop type 2 diabetes if you have prediabetes, Whelan says. Early treatment can help return blood glucose levels to the normal range, she explains. By being proactive about your health, you can avoid developing type 2 diabetes and take steps towards a more active, healthy life.
Additional reporting by Stephanie Bucklin
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Carbs For Prediabetic Meals And Snacks
There is something else to consider: meal planning. Its not only a question of how many carbs to have each day, and which ones to have, but when to have them. The best bet for controlling blood sugar and hunger is to spread them throughout the day.
For most meals, aim for 2 to 3 servings . Add a large portion of non-starchy vegetables and some healthy fat and lean protein, for a full meal. For example
- A turkey burger on a whole-grain bun with lean turkey burger, lettuce, tomato, and avocado, with a side of baby carrots.
- ¾ cup of Wheaties with ½ oz. of sliced almonds, ¾ cup blueberries, and 1 cup of unsweetened almond milk.
- 2/3 cup cooked whole-wheat pasta tossed with 2 teaspoons of olive oil, fresh basil, 2 cups of spinach, and 3 oz. cooked salmon.
For most snacks, you might aim for 1 to 2 servings . Then add a source of protein and/or healthy fat, and always keep non-starchy vegetables in mind! For example
- ½ cup fat-free, low-sodium refried beans with diced tomatoes and 1 oz. melted cheese.
- 1 small baked sweet potato topped with broccoli and Greek yogurt.
- ½ sliced large apple with 1 tablespoon of peanut butter.
Total Carbs At Each Meal
Sugar, being a carbohydrate, takes up some of your total carb allotment for the day. While your specific carbohydrate needs may vary, generally getting 45 to 60 grams at each meal is a starting point for managing diabetes, the American Diabetes Association suggests. This means that by the end of the day, you should consume roughly 135 to 180 grams of carbohydrates in all. This includes all sugars, both natural and added, as well as starch.
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How Many Carbs Should A Prediabetic Eat Daily
A 1600-calorie diet would provide 200 grams of carbs per day, assuming a 1600-calorie diet. The most effective way to consume is to spread it out equally throughout the day. In keeping with the National Institutes of Health and Mayo Clinics recommendation of 45 to 65 percent of daily calories coming from carbs, this is a healthy amount of carbohydrates to consume.
Drinking Plenty Of Water
Water is an important part of any healthy diet. Drink enough water each day to keep you from becoming dehydrated. If you have prediabetes, water is a healthier alternative than sugary sodas, juices, and energy drinks.
The amount of water you should drink every day depends on your body size, activity level, and the climate you live in.
You can determine if youre drinking enough water by monitoring the volume of urine when you go. Also make note of the color. Your urine should be pale yellow.
Exercise is a part of any healthy lifestyle. Its especially important for those with prediabetes.
A lack of physical activity has been linked to increased insulin resistance, according to the . Exercise causes muscles to use glucose for energy, and makes the cells work more effectively with insulin.
The NIDDK recommends exercising 5 days a week for at least 30 minutes. Exercise doesnt have to be strenuous or overly complicated. Walking, dancing, riding a bicycle, taking an exercise class, or finding another activity you enjoy are all examples of physical activity.
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Healthy Tips For Preventing Type 2 Diabetes
If you have pre-diabetes, you should talk to your doctor about developing a lifestyle plan to reduce your risk of type 2 diabetes. The American Diabetes Association recommends increased physical activity and, if you are overweight, losing 5-10 percent of your body weight. Your doctor may also want you to take medication if you have a family history of diabetes, you are obese, or have other cardiovascular risk factors .
Below are tips to help you keep pre-diabetes from progressing to Type 2 diabetes:
Exercise Every Day
Since muscles use glucose for energy, activities like walking, bicycling, and gardening help to lower the sugar in your blood. Aim for 30 minutes or more of moderate exercise on all or most days of the week. Even 10 minutes at a time can be beneficial with a goal of 150 minutes per week.
Lose Weight If You Are Overweight
Extra body fat contributes to insulin resistance, which makes it more difficult for insulin to lower blood sugar levels, and increases the likelihood of pre-diabetes. Your doctor will likely tell you to look for areas in which you can cut your calorie intake by 250 to 500 hundred calories per day, such as:
Reduce Sugar In Your Diet
Cutting sugar is a great way to stay on top of your blood sugar, and it is one major step towards reversing prediabetes. Weaning yourself off a sugar-rich diet won’t be a small feat, so you must break your sugar-quitting journey down into small, easily manageable steps.
The first step involves substituting your high-sugar drinks and foods like soda, desserts, etc. with healthier yet palatable alternatives like smoothies and dried fruit. Dates, apricots, and other dried fruits are not only sweet and tasty but also packed with dietary fiber that slows digestion and keeps you full for longer.
Freshly-juiced smoothies are usually tasty, and you can choose what goes into them. Still, keep your smoothies simple a little dash of protein powder, fresh fruit, and ice should do the trick. Added sweeteners are a big no-no. However, note that bananas can be high glycemic, so use them with diligence.
The next step is to swap smoothies and processed fruit for whole fruits. Processed fruit usually has quick-acting carbohydrates that can easily disrupt your blood sugar levels upon consumption. Whole fruits, especially when eaten complete with the skin on , have significant amounts of dietary fiber which can be useful in reversing prediabetes. Whole oranges, apples, raisins, grapes, dates, and other fruits can be very glycemic. Choose what fruits you eat with care, and check your blood sugar regularly.
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What About A Low Carb Diet For Prediabetes
A low-carb diet is a great option for prediabetes because it will improve blood sugar, help you lose weight, and help you feel more energetic. Carbohydrates are digested into glucose very easily. A person with prediabetes already has too much sugar in the blood so you donât want to add any more.
To feel satisfied on a low carb diet you have to eat healthy amounts of protein and fat. Many people continue to try to follow a low-fat or fat-free diet while also trying to make low carb choices, and understandably, feel hungry and frustrated because there is nothing tasty to eat. Recent research published in the British Medical Journal debunked the low fat hypothesis .2 People actually are not at a lower risk of prediabetes.
What is the glycemic index?
The easiest way to choose quality carbohydrates by following a low glycemic index diet. With a low glycemic index diet you balance the carbohydrate/sugar content of a meal with enough fiber, fat, and protein so that the meal is digested and absorbed slowly. This gradually releases glucose into the bloodstream, and thus the body does not require a large amount of insulin. It also provides the body with good, steady energy over many hours.
Prediabetes Causes And Risk Factors
Youâre more likely to get prediabetes if you:
- Are older, especially over age 45
- Have a waist larger than 40 inches around if youâre a man and 35 inches around if youâre a woman.
- Eat a lot of red and processed meat, drink sugary beverages, and donât eat much fruit, veggies, nuts, whole grains, or olive oil
- Are Black, Native American, Latino, or Pacific Islander
- Are overweight or obese, especially if you have extra pounds around your middle
- Have a sleep problem, like sleep apnea, or work changing shifts or night shifts
Get tested for prediabetes if those things apply to you and if you:
- Have had an unusual blood sugar reading
- Show signs of insulin resistance, which means your body makes insulin but doesn’t respond to it the way it should. These include darkened areas of skin, trouble concentrating, and more fatigue or hunger than usual.
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What Causes Prediabetes Why Experts Arent Sure
The exact causes of insulin resistance are still unknown, but experts believe major contributors include excess weight, especially around the middle, and a lack of physical inactivity. Fat around the waist could contribute to chronic inflammation, and has been linked to health problems like high blood pressure and heart disease. Physical activity helps muscles burn stored glucose, or sugar, and maintain a balance of blood sugar levels in the body.
Other risk factors and potential causes of insulin resistance include ethnicity, steroid use, aging, sleep problems like sleep apnea, and smoking.
Why Smoking And Prediabetes Are A Deadly Combination
Smoking can increase your risk of developing type 2 diabetes, especially if youve already been diagnosed with prediabetes. In fact, it can decrease blood from flowing to your muscles and elevate stress levels all of which increases your risk of insulin resistance. Preliminary research also suggests nicotine may affect blood sugar control.
Here are some proven ways you can quit smoking:
- Individual, group, or telephone counseling
- Treatment delivered via a mobile phone
- Nicotine replacement products, like over-the-counter nicotine patches, gum, or lozenges, or prescription inhalers or nasal sprays
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What Is The Difference Between Prediabetes And Type 2 Diabetes
- Prediabetes occurs when there is too much sugar in the blood. It is an early warning sign that the body has more sugar in the blood then it can use.
- Type 2 diabetes is a condition that occurs slowly over time. The pancreas cannot produce enough insulin to keep up with the increased need to move sugar into the cells for energy. Medication and lifestyle changes are necessary to manage blood sugar levels and avoid diabetes complications.
- Type 1 diabetes is different, and results from auto-immune attacks on the pancreas.
What are the signs and symptoms of type 2 diabetes?
Without reversing prediabetes, blood sugar continues to rise and signs and symptoms of diabetes may develop. The most common symptoms and early signs are thirst and excess urination. Sometimes people will notice unexplained weight loss. Later signs of type 2 diabetes are
Unfortunately, there really are no symptoms or signs of prediabetes. It almost always is diagnosed by chance during a medical screening or routine bloodwork. This is why it is important to get screened, especially if you are overweight or have family members with diabetes or pre-diabetes. However, the most common sign associated with prediabetes is being overweight.
It is common for a person with prediabetes to only have slightly elevated blood sugar levels, but the body continues to require increased insulin to maintain it. Hyperinsulinemia or high insulin, has signs and symptoms of:
- Sleepiness
- Weight gain around the abdomen
You Dont Need To Cut Out Sugar From Your Diet If You Have Diabetes And While We Dont Know Exactly What Causes Type 1 Diabetes But It Isnt Linked To Lifestyle And So Sugar Doesnt Directly Cause The Condition
The question of whether sugar directly causes type 2 diabetes is a bit complicated.
Because diabetes is a condition where blood sugar levels are too high, its all too easy to think eating too much sugar is the cause. But whats the truth about sugar and how does it affect diabetes?
In this article well explain whether sugar causes diabetes, how to cut down on sugar and how to read food labels to make informed decisions about your diet.
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