Prediabetes: How to Avoid It With Diet
By Sara Butler
Prediabetes is a condition many people live with but may have no clue they are. According to the Centers for Disease Control and Prevention, around 79 million people in the United States have prediabetes. Having this condition dramatically increases your risk of developing type 2 diabetes since it means you have above average blood sugar levels. Luckily, there are things you can do to help decrease your chances of developing prediabetes or preventing it from progressing into full blown diabetes. Here are some diet tips to help you avoid this terrible disease.
The Golden Rules
There are a few principles you should put into practice if you want to keep your blood sugar under control. These rules of eating include:
- No sugar-laden drinks - You probably suspect that soda is off the table, but you also need to limit the amount of sugar sweetened drinks you consume such as sweet tea, coffee drinks, and juice. These drinks raise your blood sugar and supply empty calories that can make it more difficult to maintain a healthy body weight.
- Practice portion control - You don't have to cut out all the food you enjoy, you simply need to enjoy them in moderation and have a smaller serving of them. This is especially true for foods with refined carbohydrates such as desserts, pasta, white rice, and white potatoes. Also remember that even foods that are considered healthy can be unhealthy if you have too much.
- Fiber it up - Fill up on high-fiber foods such as fruits, vegetables, whole grains, and beans. These foods will help you feel fuller for longer and also help to slow the rise of blood sugar so it won't rise quickly, then crash.
- Look out for fats - Some fats are healthy for you, which is why it's important to be choosy about the fats you eat. Opt for healthy sources of fat such as avocados, seeds, nuts, and olive oil.
- Choose lean protein - Choose cuts of meat with less fat such as pork, chicken, and turkey and try to eat fish two to three times per week to help reduce your chances of developing diabetes. Also make sure to roast, saute, grill, bake, or broil -- instead of frying your meat -- to help keep it lean and not add fat.
- Drink water - Stay hydrated and chances are you'll eat less overall. Many people often mistake signs of thirst for feeling hungry, so have water with you and sip all day.
It's never too early to put good eating habits into practice to help keep your blood sugar stable and reduce your chance of developing type 2 diabetes. If you have questions, talk to the chiropractors at The Joint Chiropractic.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.