by Harry Barber
If a pre diabetic diet is what your doctor advised you to follow, chances are you've been diagnosed with insulin resistance or pre-diabetes. According to your blood glucose test, your body is becoming resistant to insulin. Although not enough to give a diagnosis of diabetes, your blood glucose is higher than normal. However, you need to take steps now to avoid becoming diabetic.
Diabetes is a serious illness and it can have significant complications. Diabetics are more likely to suffer from damage to the arteries, nerves and circulation. Kidney failure, heart attacks, impaired vision, etc. are what these problems can lead to. You may want to avoid these things.
People with a diagnosis of pre diabetes are lucky in many ways. It means that you have had warning while there is probably still time to turn things around. You can escape having diabetes as long as make a few changes in your lifestyle.
The most important thing you can do to your health right now is follow a pre diabetic diet. Your doctor would probably recommend you lose weight if you're overweight. However, making changes to what and when you eat may be just as important as reducing calories.
In a pre diabetic diet, one of the most important factors is cutting down on sugar and refined carbs while increasing the amount of fiber that you eat. Below are some pre diabetic diet tips you can follow:
Instead of fruit juice, choose whole fruit. With juice, the natural sugars are absorbed into the bloodstream much faster because the fiber was removed, so the blood sugar will spike and you want to avoid this if you're trying to normalize your blood glucose levels.
When you eat potatoes and other root vegetables, do not peel them. The peel contains more fiber. Buy organic to avoid the pesticides that may be found in the peel. If you like burgers, pizza, breaded chicken and other foods that you probably buy from a fast food restaurant, make them for yourself at home instead. You can use less fat and finish up with fewer calories and also use whole grain bread.
You need to eat meals at regular times. This will improve the regulation of your blood sugar. You may have had a sugar rush after eating and had a low a few hours later so you need to choose foods that are lower on the glycemic index and eat more often.
You probably ate too much if you feel sleepy after eating. What you can do is have a salad or eat more greens before your main course. If you do this, you won't take too many calories as you fill the stomach.
Making sure that you have regular exercise is important as well as a pre diabetic diet. To keep your systems running smoothly and regulate your blood glucose levels, do some physical activity every day. Even though what you do depends on your fitness levels, you still need to at least take a half hour walk every day.
Your body can effectively use insulin with the help of exercise. When you're effectively using insulin, blood glucose will then be converted to energy. If not, then it will be turned to fat. That is how exercise helps to regulate blood sugar levels. But the effect only lasts for between 12 and 48 hours, so it is important to exercise every day if you have pre diabetes. You should still follow your pre diabetic diet and this is just in addition to it.
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