Many people have high blood sugar levels – and don’t even know about it. Here you can find out what prediabetes is all about and which tips you can use to keep your blood sugar level in balance.
More than a third of people are at increased risk for heart disease, stroke, and type 2 diabetes – and 90 percent of them don’t even know it.
Prediabetes is called a condition in which blood sugar levels are higher than normal but not high enough for diabetes to be diagnosed. How to recognize the danger and how to lower blood sugar levels.
Prediabetes: The first sign is great thirst
Symptoms of prediabetes may include thirst and hard rank unusually more often. If this seems strange to you, see a doctor.
In people with prediabetes, the pancreas may not be able to make enough insulin to keep blood sugar levels at healthy levels.
“Prediabetes is a warning sign that you’ve been insulin resistant for some time,” Hillary Wright, director of nutrition at the Domar Center for Physical and Mental Health, told Yahoo.
If prediabetes is diagnosed, the person has a 50 percent chance of developing diabetes in the next five to ten years. But that’s no reason to panic straight away: the condition is treatable. “Many prediabetics manage to postpone the disease for some time or even prevent it completely,” says Wright.
Diet tips for prediabetes
The blood sugar level does not level off by itself. Lifestyle changes – such as consuming foods that lower blood sugar levels – can reduce the risk, however.
In addition to a more active lifestyle, losing weight, reducing stress, quitting smoking, and getting enough sleep , diet can be an important factor in preventing diabetes.
If you follow these seven diet tips, you can do something about your prediabetes.
1. Eat something every three to six hours
“Eat breakfast within an hour or two of waking up and then have a snack or meal every three to six hours,” advises Rebecca Denison, an integrative medicine doctor and diabetes educator. This results in three to six meals and snacks a day.
It takes about four to six hours for the body to digest a meal. “You should eat small portions regularly before you get really hungry. Then your body doesn’t even have to try to keep your blood sugar stable with its own measures, ”explains Denison.
2. Bring balance to your meals
Half of your meal should be non-starchy vegetables. These include, for example, green leafy vegetables, broccoli, eggplant, Chinese cabbage, carrots, artichokes, celery bulbs, turnips and kohlrabi.
Ideally, the other half of the meal should consist of a mix of proteins and whole-food carbs such as brown rice, quinoa, beans, legumes, or grains (amaranth, millet, or spelled). These complex carbohydrates have more fiber and nutrients than processed carbohydrates found in, for example, white rice, bread, and pasta.
Anyone who thinks of pasta with ketchup or a similar one-sided dish when they hear the keyword “favorite dish” should rather forego it and instead pay attention to a balanced balance on their plate. Because that helps the body regulate blood sugar levels.
3. Eat larger meals early in the day
Follow the saying: “Morning like an emperor, noon like a king and evening like a beggar”. A small bedtime snack of around 100 to 150 calories is ideal, according to Wright. You should also make sure to have dinner at least four hours before going to bed.
The expert explains why this is important: “If you eat more at the end of the day, this can increase the risk of obesity and diabetes. Studies suggest that when you eat in the evening, your pancreas may need to secrete more insulin to regulate your blood sugar than it did earlier in the day.
4. Distribute carbohydrates well
Pre-diabetics should avoid dishes that contain a lot of pasta, rice, sugar and other carbohydrates. “If you concentrate on whole-food carbohydrates and, ideally, spread them out throughout the day, the stress on the pancreas will be less because it doesn’t have to keep releasing insulin,” says Wright.
The goal is to keep blood sugar levels at roughly the same level throughout the day, instead of putting the body up and down, she adds.
5. Pay attention to the portions
In overweight people, losing weight can help reduce the risk of type II diabetes. If you eat smaller portions, you can reduce your calorie intake without feeling like you are missing out on anything.
Wright recommends classifying hunger on a scale from one (not hungry) to 10 (starved) in order to be able to set a healthy level when dividing the servings. “People are more careful about what they eat when they start eating on a hunger scale of five or six,” she says. “After that you get desperate and hungry, throw your good intentions overboard and automatically load yourself more onto your plate.
6. Drink plenty of water
This tip is really nothing new, as it is recommended for almost every diet: drink water! After all, consuming a lot of water has a number of positive effects on the body. If you choose water instead of sugary soft drinks, you save on unnecessary calories that don’t fill you up, for example.
7. Instead of dieting, change your lifestyle
If you want to lose weight, you should find a nutrition plan that you can adhere to over the long term instead of following a strict diet for a short time. “Whatever leads to permanent weight loss is the best approach,” says the diabetes expert.
Wright warns of the well-known yo-yo effect: “If you make too restrictive changes to your diet that you can’t keep going for long, once the diet is over you will revert to old patterns, gain weight, and put your type at risk -II diabetes increase again.