Last week I found a new primary care physician out of shear luck. A friend referred her from a group which was located just a few miles from my house (SCORE). My goal is to get all of my doctors in the same area to cut down the expense or travel. Well, at my first visit, she decided to start all over and do a complete blood work up-and you know how much I love needles! After my results came back she stated that I am pre-diabetic. I was shocked. Who-me? How is that? I don’t get it. So, I accepted her suggestion of changing my meal plan, advised me to stay off soda, but I don’t drink soft drinks anyway and said to amp up my exercise. Ok, she got me. Right now, my exercise isn’t what it use to be. So, I went home and immediately jumped on the internet like the good detective that I am-and this is what I found.
Understand Diabetes and Diet
After receiving the warning of pre-diabetes, it was up to me to understand what that means. Diet and exercise are the key factors to preventing full on diabetes. What I eat has the biggest influence on my weight, and weight is the biggest contributing factor to diabetes. Therefore, I have to understand how to eat right. I’ve learned that I do not need to deprive yourself of all the foods everyone else gets to eat, but I am responsible for eating in moderation. A diet for pre-diabetes should be high in nutrients, low in fat, and modest in calories. You need to avoid certain carbohydrates.
Pick Foods High in Fiber with Slow-Released Carbohydrates
I read from Diabetes.com that carbohydrates have the biggest influence on blood sugar levels. There are certain types of carbohydrates that are okay to eat as a pre-diabetic, but you need to avoid others. Highly refined carbs like white bread, pasta, and rice, along with candy, soda, and snack foods are not favorable for a pre-diabetic. These foods spike blood sugar levels, increasing diabetic symptoms and problems. Slow-release carbs that are high in fiber are better choices, because these foods will keep blood sugar levels more stable and keep you fuller longer. These foods include brown or wild rice, sweet potatoes, yams, whole-wheat pasta, whole grain breads, rolled oats, bran flakes, and leafy green vegetables. This diet is not only great for a pre-diabetic; it is a sensible diet for all individuals to follow to remain healthy.
I read from Diabetes.com that carbohydrates have the biggest influence on blood sugar levels. There are certain types of carbohydrates that are okay to eat as a pre-diabetic, but you need to avoid others. Highly refined carbs like white bread, pasta, and rice, along with candy, soda, and snack foods are not favorable for a pre-diabetic. These foods spike blood sugar levels, increasing diabetic symptoms and problems. Slow-release carbs that are high in fiber are better choices, because these foods will keep blood sugar levels more stable and keep you fuller longer. These foods include brown or wild rice, sweet potatoes, yams, whole-wheat pasta, whole grain breads, rolled oats, bran flakes, and leafy green vegetables. This diet is not only great for a pre-diabetic; it is a sensible diet for all individuals to follow to remain healthy.
Be Aware of Sweets
I love sweets, I do. It’s really hard for me to pass up a chocolate cupcake if its been offered. But just because you are a pre-diabetic does not mean you have to quit sweets and sugars altogether. However, the key to enjoying these and many other foods is moderation. One way to allow sweet foods into a diet is by cutting out other foods from the day. For instance, if you would like desert, avoid breads, rice, or pasta with the meal. Choose healthy fats like peanut butter, ricotta cheese, yogurt, or nuts for sweet snacks. In addition, eat sweets with a meal instead of alone. If you eat sweets with other foods, the blood sugar level is going to rise slower than if you consume them alone. When eating a sugary treat, take the time to enjoy it. This will make the craving less likely to come back quickly.
I love sweets, I do. It’s really hard for me to pass up a chocolate cupcake if its been offered. But just because you are a pre-diabetic does not mean you have to quit sweets and sugars altogether. However, the key to enjoying these and many other foods is moderation. One way to allow sweet foods into a diet is by cutting out other foods from the day. For instance, if you would like desert, avoid breads, rice, or pasta with the meal. Choose healthy fats like peanut butter, ricotta cheese, yogurt, or nuts for sweet snacks. In addition, eat sweets with a meal instead of alone. If you eat sweets with other foods, the blood sugar level is going to rise slower than if you consume them alone. When eating a sugary treat, take the time to enjoy it. This will make the craving less likely to come back quickly.
Be Careful with Fats
This is where I have a hard time because I prepare eggs every morning as I dart out the door to work. Some fats are healthy, while others are unhealthy. Avoid saturated and trans fats if you are a pre-diabetic. Saturated fats are in red meat, whole milk, and eggs. Trans fats are also referred to as hydrogenated oils. Read the label of many processed foods to determine if they have hydrogenated oils and trans fats. Healthy fats are unsaturated fats. These come from plant and fish sources like olive oil, canola oil, nuts, avocados, salmon, tuna, and flax seeds. All fats contain calories, so be mindful when portioning out high fatty foods.
This is where I have a hard time because I prepare eggs every morning as I dart out the door to work. Some fats are healthy, while others are unhealthy. Avoid saturated and trans fats if you are a pre-diabetic. Saturated fats are in red meat, whole milk, and eggs. Trans fats are also referred to as hydrogenated oils. Read the label of many processed foods to determine if they have hydrogenated oils and trans fats. Healthy fats are unsaturated fats. These come from plant and fish sources like olive oil, canola oil, nuts, avocados, salmon, tuna, and flax seeds. All fats contain calories, so be mindful when portioning out high fatty foods.
Eat Regularly and Keep Track
According to diabetes.com, a regular eating schedule and a diary recording what you consume have been proven to help people lose weight. Losing weight is the most effective treatment to help avoid or reverse diabetes. The body is better able to regulate blood sugar levels if food enters the body at a regular schedule. Important things to remember include not skipping breakfast, eating regular meals up to six times a day, and keeping calorie intake the same from day to day. In addition, by writing down foods you eat, you can identify problem times of the day or problem foods and focus on improving those areas.
My goal for the month is to really start following these simple tips. Eating right is one of the easiest treatments when looking to help diabetic symptoms and I need to start doing something for myself. I think it’s time to take care of Kelly and stop worrying so much about everyone else. My hopes are that by eating right I can even reverse the pre-diabetic diagnosis. If any of you have tips, I’d love to hear from you!
According to diabetes.com, a regular eating schedule and a diary recording what you consume have been proven to help people lose weight. Losing weight is the most effective treatment to help avoid or reverse diabetes. The body is better able to regulate blood sugar levels if food enters the body at a regular schedule. Important things to remember include not skipping breakfast, eating regular meals up to six times a day, and keeping calorie intake the same from day to day. In addition, by writing down foods you eat, you can identify problem times of the day or problem foods and focus on improving those areas.
My goal for the month is to really start following these simple tips. Eating right is one of the easiest treatments when looking to help diabetic symptoms and I need to start doing something for myself. I think it’s time to take care of Kelly and stop worrying so much about everyone else. My hopes are that by eating right I can even reverse the pre-diabetic diagnosis. If any of you have tips, I’d love to hear from you!
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