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Type 2 diabetes is a form of diabetes characterized by high blood sugar, insulin resistance, and lack of insulin overall. It occurs because of a problem in how the body regulates and uses sugar as fuel.
A prediabetes diagnosis means your blood sugar is more elevated than is recommended but not quite high enough to be classified as type 2 diabetes.
Yes, you do need some glucose in your blood. However, if your average blood sugar level, known as hemoglobin A1c, reaches between 5.7% to 6.4%, then it can qualify as prediabetes.
Prediabatets can be reversed with dedicated, healthy lifestyle changes including eating more nutritious foods.
Estimates show that 38% of adults in America have prediabetes, and globally, that number is 6%.
On the other hand, if your body has too much glucose it can eventually weaken and damage blood vessels and lead to things like heart issues, vision problems, kidney disease, and nerve problems.
Glucose is the predominant sugar found within your blood. It's the body's primary source of energy and comes from your diet.
Treats with added sugars such as candy, chocolate bars, desserts, and sweets, as well as baked goods, jams, and jellies, should be avoided.
When in doubt, and thirsty, always strive to drink water, unsweetened tea (hot or cold), or sparkling water. Feel free to add in some natural fruits for more flavor.
Simple or refined carbohydrates aren't as good for us as complex carbohydrates. They are easily digested and quickly send glucose into your bloodstream.
Sugar is a quick-release carbohydrate, so when you eat it your body quickly releases glucose into your bloodstream. This can cause a spike in blood sugar levels, which can be dangerous for some.
For many people, rethinking their diet makes them worry they'll have to give up all their favorite foods. This isn't necessarily the case though. It just means eating them less often and in smaller amounts.
Certain beverages such as energy drinks, fruit juices, lemonade, sweet tea, soda, and sweetened coffees are deceptively high in sugar.
Alcohol is a form of carb and it is best to consume it in moderation, if at all. If you've already been diagnosed with prediabetes, this is even more important.
Examples of complex carbs include whole wheat or bean-based pasta, brown or wild rice, beans, lentils, barley, bulgur, and buckwheat.
Refined carbs include things like white bread, white pasta, white rice, chips, crackers, and pretzels.
By adjusting the type of carbs you consume and by adding protein and fiber to your diet, you can help to lower your blood sugar.
Protein helps slow the rate at which carbohydrates enter your bloodstream and works to keep blood sugar levels steadier.
If you decide to have an alcoholic drink then choose something like light beer, seltzer, or dry wine as they have the fewest carbs.
Additional complex carbs include farro, oats, quinoa, sweet potato, redskin potatoes, and winter squash.
Consuming complex carbs gives your body the energy that it needs without the sugar associated with simple carbs.
Additional ideas for protein include nuts and seeds, part-skim cheese and cottage cheese, tofu, and legumes such as dried beans, peas, and lentils.
Pairing fruit with different protein sources can help slow the rate at which glucose enters your bloodstream. Try out nuts, seeds, or even plain yogurt alongside your fruit.
Add some nutrient-dense fruit to your diet but be sure to limit the portion size to only 1 cup or less at any given time.
Fiber, such as that found in vegetables, also slows down digestion and glucose absorption. Focus on non-starchy vegetables as they will help you feel full and satisfied.
There isn't a one-size-fits-all approach. However, certain diets can be very beneficial. For example, the Mediterranean and Keto diets are both steps in the right direction.
Sources: (Cleveland Clinic) (Medline Plus)
See also: Your heart's best friend: the low-sodium diet explained
Vegetables can include carrots, leeks, spinach, beets, mushrooms, and much more.
Do you catch yourself eating food you know you probably shouldn't? Specifically those high in processed sugars, which are bad for your health—these are the types of foods that can lead you to prediabetes (and possibly worse). This poses the question: can a healthy diet reverse prediabetes?
In this gallery, you'll find out the answer as well as more about prediabetes and how it can impact your life. Click through now to learn more.
Can your diet help reverse prediabetes?
Transform your plate and your life
HEALTH Illness
Do you catch yourself eating food you know you probably shouldn't? Specifically those high in processed sugars, which are bad for your health—these are the types of foods that can lead you to prediabetes (and possibly worse). This poses the question: can a healthy diet reverse prediabetes?
In this gallery, you'll find out the answer as well as more about prediabetes and how it can impact your life. Click through now to learn more.