Prediabetes is a warning symbol that it's time to make some lifestyle changes. Follow these healthy diet guidelines to eat better and stay always healthier.
Prediabetes: What does it mean?
A declaration of prediabetes is a warning sign about your health. Prediabetes means that having blood sugar levels that are higher than normal but not yet in the area of diabetes and you can easily make changes that will improve your health and lower your risk of developing diabetes and its connected complications.
Diet, in combination with activity, can have a considerable impact on the development of Type two diabetes,’ says New Brunswick-based registered dietitian Michelle Corcoran, who works with clients who have prediabetes, Type one diabetes or Type two diabetes. And according to the Canadian Diabetes Association, 2 large studies have shown that by cutting calories, decreasing fat intake and exercising at least 150 minutes a week, the number of shareholders who progressed from prediabetes to diabetes was lowered by 58 %.
That said, prediabetes is a diagnosis that you should be taken seriously. While not everyone diagnosed with prediabetes will develop Type 2 diabetes, a lot of will and people with prediabetes are at higher risk for heart disease and stroke. Losing weight will make a difference, if you need to a drop of even 5 to 10% can lower your risk. Follow these healthy diet guidelines to get better the health of everyone in the family, no matter what their current situation.
Whole Grains For a Healthy Diet
Taking whole grains has been shown to lower your risk of developing Type 2 diabetes, says Corcoran: ‘People who consume 3 servings a day are almost one-third less likely to develop Type 2 diabetes than those who consume 3 servings a week.’
Boost your intake by choosing whole-grain products rather than refined wherever possible. Examples of a serving include:
1 piece of whole-grain bread
1/2 cup of cooked whole-grain pasta
1/3 cup of cooked brown rice
1/2 cup of cooked slow-cook oats
For breakfast, it’s important to choose steel-cut or large-flake (slow-cook) oats rather than instant or 5 minute, which don’t have as much of the whole grain, says Corcoran. If you don’t have time to cook in the morning, she suggests cooking slow-cook oats ahead of time and reheating in the microwave for a quick meal.
Fruits and vegetables
Corcoran offers eating at least three pieces of whole fruit a day. Examples of a serving include:
1 normal size apple, banana or orange
1 cup of blueberries
2 cups of strawberries or blackberries
2 small plums half a grapefruit
You try making a fruit smoothie as a quick and easy breakfast that includes fruit servings and is doable all year round, thanks to frozen berries. Corcoran suggests adding plain yogurt or silken tofu to make it more nutritious and increase the level of protein, which keeps you feeling full longer. Add ground flaxseed for extra fiber and omega-3 fats, which are especially helpful for anyone at risk of heart disease.
As for vegetables, we should all be getting five or more servings daily. How do you choose? ‘The more colorful, the more vitamins,’ says Corcoran ‘so mix it up. To boost your intake, she suggests having vegetables and dip premade in the fridge as a snack that’s instantly presented when you’re hungry ‘like while preparing dinner. Try chopping up broccoli, celery, cherry tomatoes and serve with hummus or an eggplant dip.
Easy Solutions For Healthier Eating
Corcoran offers a number of strategies to build into your routine for a healthier overall diet.
People who don’t eat breakfast are extra likely to gain weight, be sluggish and overeat later in the day,’ she says. In addition oatmeal, fresh entire fruit and homemade fruit smoothies, other good breakfast selections add boiled eggs, lower-fat cheese.
When planning any meal is to have something from each food group. A balanced meal that includes complete grains, fruits or vegetables, and healthy sources of protein and fat will remain you satisfied for longer and make you less likely to nibble on not needed snacks and sweets.
Adding nuts to your daily diet has been shown to decrease the risk of Type 2 diabetes. The best picks are raw or dry-roasted, with no added fat, salt add them to salads or grain dishes for extra flavor or nutrition. Or choose a natural peanut butter to top your morning whole-grain toast.
Be Selective About Meat
The extra processed the meat, the more risk for developing Type 2 diabetes,’ says Corcoran’s limit high-salt, high-fat picks like bacon and hot dogs to special treat status. As for red meat, Corcoran recommends no more than two servings a week and less if possible. A serving is just two and a half ounces of cooked meat.
If you don’t drink, that’s okay ‘you don’t require to start the habit. But if you do, Corcoran powerfully recommends that women have no more than one drink a day, and men no more than two every day.
Eliminate Trans Fats
Eating Trans fats will decrease your risk of heart disease,’ says Corcoran, as well as raise your risk of progressing to Type two diabetes. Watch for items like baked goods and processed foods ‘always read labels ‘and when baking at home, keep away from shortening in favor of liquid oils such as olive or canola or a small amount of lard.
Enjoy Your Morning Coffee
You can decrease your risk by consuming coffee,’ says Corcoran. ‘I’ve seen some studies quote between two and 3 cups a day.’ Consider a cup of coffee part of a healthy balanced breakfast just is careful of all the sugary and fat-laden add-ons in your coffee shop.