Pre Diabetes Diet

First let me define “pre diabetes” it’s the gray area between normal blood sugar and diabetic levels, in other words you have some of the symptoms but not all.

So let me throw out some fact at you, do you know that

  • 347 million people worldwide have diabetes,
  • In 2004, an estimated 3.4 million people died from consequences of high fasting blood sugar.
  • More than 80% of diabetes deaths occur in low- and middle-income countries
  • World Health Organization projects that diabetes will be the 7th leading cause of death in 2030.
  • Healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use can prevent or delay the onset of type 2 diabetes

So you can see how Important it is to eat right and exercise can help you control your blood sugar.

Here are some easy changes to make now:

Portion control

When you have type 2 Diabetes you need to control the amount of food

that you eat at each meal. So know how much calories and carbohydrates

you’re taking in is key in controlling your blood sugar. A 2004 study of 329

overweight people found that 38% of those who practices portion control

for two years lost 5% or more of body weight, compared with 33% of

participants who did not (they gained 5% or more of body weight).

Eat more fibre

Eating fibre doesn't increase your blood sugar because it can not be

digested, and that’s good. But even better, it can blunt the impact that

carbohydrates have on blood sugar.The reason is your intestine take a

longer time to digest fibre rich foods which slows the release of glucose

into your bloodstream. A 2000 study show that you should consumer about

eat 25 to 50 grams daily.

Space Your Meals

When it comes to spacing your meal you should be eating at least 5 to 6

meals in a day to help to control your sugar levels. so when you choose

the right carbohydrates and space evenly throughout the day can keep

blood sugar from rising too high, too fast (90% of the carbohydrate calories

you ingest end up as glucose, so they have a much bigger impact on blood

sugar than fat or protein).

Spice It Up

Researchers from the University of Georgia tested 24 common herbs and

spices and discovered that their antioxidants could prevent inflammation

associated with diabetes. Cloves and cinnamon both got high rankings.

Get Some C

Fruits and veggies like oranges, strawberries, and broccoli are the best

sources of C. A study said that people that have high level of vitamin C but

it’s unclear the link between the two.