Prediabetes occurs when a person's blood glucose levels are greater than normal but not high enough for a physician to diagnose diabetes. They may refer to it as impaired glucose tolerance.
People with type 2 diabetes often have prediabetes too. However, it seldom causes symptoms—about 84 million Americans over the age of 20 have prediabetes, although 90% are unaware of their condition.
Managing prediabetes helps avoid more significant health complications, such as type 2 diabetes and issues with the heart, blood vessels, eyes, and kidneys.
Diabetes is harder to live with than prediabetes
People with prediabetes are at increased risk for cardiovascular disease and stroke. Those with diabetes are at an increased risk for major health concerns.
Diabetes affects all of the body's major organs. People with diabetes frequently have significant consequences, such as renal failure, blindness, and nerve damage. Nerve injury can result in the amputation (surgical removal) of a toe, foot, or leg. Diabetes can also double the likelihood of developing depression. As additional diabetes-related health issues arise, the risk increases. All can significantly diminish life quality.
How diet relates to prediabetes
Numerous risk factors might increase the likelihood of having prediabetes. Diabetes can be inherited, especially if it runs in your family. Other variables, however, have a greater influence on the development of prediabetes. Insufficient physical exercise and obesity are additional possible risk factors.
In pre-diabetes, sugar from food begins to accumulate in the circulation because insulin is unable to efficiently transport the sugar into cells.
The quantity and kind of carbohydrates consumed during a meal affect blood sugar levels. A diet rich in refined and processed carbohydrates that are rapidly absorbed might increase blood sugar rises.
If you have prediabetes, it may be difficult for your body to drop your blood sugar levels after meals. Managing your carbohydrate consumption helps prevent blood sugar rises.
Choosing the appropriate meal sizes is essential for maintaining blood sugar levels.
Eat lean meats and other proteins
Meat does not contain carbs, although it can be an important source of fat. A diet high in unhealthy fats can result in prediabetes, high cholesterol, and heart disease. If you have prediabetes, a diet low in saturated and trans fats can reduce your risk of developing cardiovascular disease.
Choose snacks that are low in sugar, salt, and bad fats in order to prevent blood sugar spikes and weight gain. Protein-rich dairy products, fruits such as apples or blueberries, veggies, or a small portion of almonds are all excellent snack alternatives.
Cut out added sugars
The first rule is to limit simple carbs such as sugar. Doctors say that sugar is a quick-release carbohydrate, which means that when you consume it, your body immediately releases glucose, or sugar, into your circulation. This causes your blood sugar level to increase.