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9 useful eating habits that treat prediabetes and prevent it from turning into diabetes

Diagnosing "prediabetes" or "prediabetes" is probably a concern for many people. Having pre-diabetes means that your blood sugar level is higher than normal. But it has not yet increased enough to cause diabetes. This disease occurs due to "insulin resistance". Insulin resistance is a condition in which the body cannot use insulin properly. As a result, blood sugar rises abnormally. Pre-diabetes increases the risk of developing type 2 diabetes and damages the heart, blood vessels and kidneys. However, being diagnosed with prediabetes does not mean that you will definitely have type 2 diabetes. Lifestyle modification, of which diet is an important part, can help treat the disease and prevent it from turning into diabetes. If you want to learn more about the role of nutrition in the treatment of prediabetes, do not miss this article from BingMag Meg.
  • 13 Ways to Prevent Type 2 Diabetes (and Its Early Signs)

How can prediabetes be diagnosed?

Prediabetes usually has no signs or symptoms. Darkening of certain parts of the body such as the neck, armpits, elbows, knees and ankles can be one of the possible symptoms of this disease. Some people may also experience symptoms such as excessive thirst, frequent urination, and fatigue. However, prediabetes is often diagnosed randomly during a blood test performed for another purpose. For this reason, it is recommended that diabetes screening for adults begin at age 45. The following tests help diagnose prediabetes and diabetes:

Glycosylated hemoglobin (A1C)

BingMag.com 9 useful eating habits that treat prediabetes and prevent it from turning into diabetes

This test shows the average blood sugar over the past three months. The AIC test shows the percentage of blood sugar bound to hemoglobin (the oxygen-carrying protein in red blood cells). The higher your blood sugar, the more hemoglobin is bound to the sugar:

  • A1C less than 7.5% is considered normal.
  • A1C is between 7.5 Prediabetes is considered up to 4.6 percent.
  • If your A1C is 5.6 percent or higher in two separate tests, you have type 2 diabetes.

2. Fasting blood sugar

You must fast for at least 8 hours to perform this test:

  • Fasting blood sugar that is less than 100 mg/dl (mg/dL) is considered normal. Fasting blood sugar between 125-100 mg/dl is considered prediabetes, sometimes called "fasting glucose disorder".
  • If fasting blood sugar is 126 mg. At deciliters or higher, it indicates type 2 diabetes.

3. Oral glucose tolerance test

To perform this test, fasting blood sugar is first measured. Then eat breakfast or drink a sugar solution, and after two hours your blood sugar will be measured again:

  • Blood sugar less than 140 mg per deciliter is considered normal.
  • What role does diet play in the treatment of prediabetes?

    BingMag.com 9 useful eating habits that treat prediabetes and prevent it from turning into diabetes

    The sugar in food accumulates in the blood and the body cannot lower blood sugar levels. Because the hormone insulin is not able to easily transport sugar into cells. A diet rich in refined and processed carbohydrates that are quickly digested and absorbed has a great effect on raising blood sugar. For this reason, paying attention to the carbohydrates in the diet helps to control blood sugar and prevent its sudden rise.

    If you have pre-diabetes, you should pay attention to the amount of calories you eat in addition to carbohydrates. When you eat more calories than you need, the extra calories are stored in the form of fat in the body and you gain weight. Fat accumulation in the body, especially around the abdomen, is associated with insulin resistance. This is why many people with prediabetes are overweight.

    • 13 simple foods to control blood sugar in people with diabetes

    Did proper nutrition cure prediabetes?

    Lifestyle changes and the following nutritional tips play a role in both preventing and treating prediabetes:

    Watch your food glycemic index

    Glycemic index (GI) is a tool you can use to determine how foods affect your blood sugar. Foods high in GI raise your blood sugar faster. Low GI foods have a lower effect on blood sugar and increase it. High-fiber foods, such as non-starchy vegetables, are categorized as low-GI foods. In contrast, the GI of processed, refined, and high-fiber foods is high. The refined carbohydrate commonly found in whole-grain breads, white rice, pastries, soft drinks, and juices is high. If you have prediabetes, you should limit the consumption of these foods as much as possible. People with prediabetes can also eat foods with a moderate GI, such as brown rice. However, these types of foods are not as good as low GI foods.

    If you find it difficult and confusing to pay attention to the GI of foods, just make sure your meals include a variety of foods. Eating meals that consist of several different foods is a great way to lower your GI. For example, if you plan to eat white rice, add vegetables and chicken to slow down the digestion of rice.

    2. Eat high-fiber foods

    BingMag.com 9 useful eating habits that treat prediabetes and prevent it from turning into diabetes

    Fiber has many health benefits. Fiber, which is an indigestible carbohydrate, helps you get full faster and stay full longer. Fiber fills the stomach volume and prevents constipation by regulating bowel movements. Examples of high-fiber foods include legumes, fruits and vegetables, whole-grain breads, whole grains such as quinoa, or quinoa. Oatmeal

  • Pasta made with whole wheat flour

3. Use Fruits as a Snack

Although fruits are high in carbohydrates, you should not avoid them. Fruits are rich in fiber, various vitamins and minerals. Try to eat 2-3 units of fruit every day. An apple, peach, banana or small citrus are a unit of fruit.

  • 9 amazing properties of apple that convince you to eat this fruit every day

4. Limit starchy vegetables

As mentioned, eating vegetables helps control blood sugar because of its fiber. But it is better to eat most of the non-starchy vegetables such as bell peppers, spinach, lettuce, cabbage and cucumbers. Starchy vegetables such as potatoes and corn have more carbohydrates than non-starchy vegetables and therefore should be used less.

5. Add nuts to your diet

Nuts like walnuts, pistachios and peanuts contain healthy fats and a variety of nutrients. You can use raw and unsalted varieties during the day. Edible nuts are high in calories. For this reason, avoid consuming them excessively. It is better not to consume more than 30 grams per day.

  • 20 magic properties of walnuts and its possible side effects

6. Eliminate sugary drinks from your diet

A 360 ml can of soda can contain 45 grams of carbohydrates. Drinks are nutrient-free, but high in carbohydrates and calories. For this reason, consuming them can increase blood sugar and lead to obesity. Water is the best drink to quench thirst.

7. Eat low-fat protein foods

BingMag.com 9 useful eating habits that treat prediabetes and prevent it from turning into diabetes

Try low-fat foods in all your meals and snacks Use fatty protein. Protein increases satiety and reduces the rate at which carbohydrates enter the bloodstream. This helps keep your blood sugar steady.

Meat is low in carbohydrates, but can be high in saturated fat. Excessive consumption of high-fat meats increases blood cholesterol and weight gain. If you have prediabetes, reducing your intake of saturated fats and trans fats will reduce your risk of heart disease. To get less saturated fat, cut out as much visible red fat as possible before cooking. Also, replace high-fat milk, yogurt and cheese with low-fat dairy.

Do not skip breakfast

It is best to eat breakfast no later than 2 hours after waking up. Eating breakfast helps control blood sugar throughout the day. Staying hungry for a long time increases the likelihood of overeating and eating unhealthy foods.

9. Drink Enough Water

Water is an important component of a healthy diet that prevents dehydration. If you have prediabetes, it is best to use water instead of soft drinks, energy drinks and juices. The amount of water you should drink each day depends on your body size, physical activity, and the climate in which you live. The volume and color of the urine indicate whether you are drinking enough water. Dehydration darkens the color of urine.

Diet and exercise are both important

BingMag.com 9 useful eating habits that treat prediabetes and prevent it from turning into diabetes Exercise is part of a healthy lifestyle that is especially important for people with prediabetes. Inactivity increases the risk of developing insulin resistance. Exercise causes the muscles to use glucose (blood sugar) as an energy source and improves the cells' sensitivity to the hormone insulin.

It is recommended that you exercise for at least 30 minutes five days a week. Exercise should not be too hard or complicated. Activities such as walking and cycling can be good options for controlling blood sugar. Statistics show that about 90% of people with prediabetes are unaware that they have the disease. Therefore, everyone over the age of 45 is advised to have their blood sugar measured regularly. Early diagnosis and treatment of prediabetes prevents the disease from progressing to type 2 diabetes.

A healthy diet and physical activity play a major role in the treatment of prediabetes. Eating high-fiber, low-fat foods helps control blood sugar. It also prevents obesity, which is a risk factor for diabetes.

This is for education and information purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Sources: healthline, webmd

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