While diabetes is a chronic lifestyle disorder, in which blood sugar levels increase drastically after a meal, it is completely irreversible, and once you have it. However, one can try to manage the symptoms. However, having prediabetes does not mean you will develop diabetes, and so, it is a great idea to act before it develops into a full-fledged condition. According to doctors, adopting a healthier diet and lifestyle habits can make a significant difference.
Prediabetes happens when your blood sugar becomes higher than normal but not high enough to be diagnosed as type 2 diabetes. While the exact cause of prediabetes is unknown, doctors say it is associated with insulin resistance.
One of the major risk factors for prediabetes is a diet loaded with processed foods—that includes saturated fats, calories, and sugar with zero nutrition. Those who consume large quantities of red meat are also at risk. Eating a clean, healthy diet that includes fruits, vegetables, lean meats, and whole grains can help restore your blood sugar levels to normal. This can reverse prediabetes and help prevent type 2 diabetes.
Reducing weight
Obesity and being overweight are among the major risk factors for prediabetes. And so, it is essential to be fit, healthy, and maintain a healthy weight. According to doctors, losing even 5-10 percent of body fat can improve your blood sugar levels and help reverse prediabetes.
Eat fewer carbs
For those committed to eating healthy food, it is essential to refine your carbohydrate choices to help reverse prediabetes. Eating complex carbs, which are unprocessed foods like vegetables, whole grains, and beans, is rich in fibre and keeps you full for a longer time. These carbs take longer to break down and are slowly absorbed by your body, preventing blood sugar spikes.
Lots of water
Drinking water throughout the day is among the best ways to reverse prediabetes and prevent the onset of type 2 diabetes. Water helps regulate blood glucose levels and is a healthier alternative to sodas and fruit juices. Those beverages are typically high in sugar.
Apart from healthy eating, incorporating regular exercise can help you lose weight.
Further, smoking tobacco increases the risk of heart disease and lung cancer – and it is a main risk factor for insulin resistance, prediabetes, and type 2 diabetes. So, one must avoid smoking.
When should you see your doctor?
According to experts, prediabetes can progress to type 2 diabetes in no time, so not only is it important to monitor your symptoms, but also keep a check on the early signs, which vary from person to person and might include:
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Increased urination
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Unusual hunger
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Blurry vision
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Fatigue and tiredness
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Increased thirst
Diabetes can not only be cured by medicines. It can also be corrected by having the right food. Having food with a low glycemic index helps maintain your blood sugar levels, prevents sudden spikes, and supports long-term health. Naturally, here are five foods that have a low glycemic index and can help manage pre diabetes.
Apple: An Apple a day keeps a doctor away is not just a saying. It is true because apples are high in fibre and help to maintain your blood sugar level. Apples satisfy your sugar cravings and are beneficial for your health, as they contain antioxidants and vitamins that also help boost your immunity.
Chickpeas: The vegetables that most kids dislike are beneficial for maintaining blood sugar levels and improving digestion, such as chickpeas. Chickpeas have a high protein and fibre content, and contain healthy carbohydrates. An interesting way to consume chickpeas is by making curries or hummus from them. If you consume them regularly, you will notice weight loss, and your heart health will improve.
Lentils: It is very important to have nutrition-rich food in your diet as it helps you to manage your blood sugar level easily, and lentils are one of them as they are rich in protein, fibre, and minerals. They have a long glycemic index that does not spike your blood sugar level. The best way to have them is to add them to your soups or salads.
Barley: Barley is underrated for diabetes, a friendly grain with a very low climate GI index. Barley contains soluble fibre that helps to slow down sugar absorption in your body and also boosts gut health. Adding it to your daily diet. It will keep you energized all day long and also help maintain blood sugar levels naturally.
Oats: If you are the one who is dealing with diabetes because of excessive sugar intake, then opt for oats as they are the best food to satisfy sugar cravings and are also high in fibre. It contains better gluten that improves insulin levels and helps in weight loss. They are famous among youth as they are healthy and do not promote bad cholesterol. The best way to have oats is by adding fruits and nuts to them.
These foods digest slowly, provide constant energy, and even reduce cravings. Every day, a balanced diet can help you manage diabetes.
Individuals can manage pre-diabetes successfully by modifying their diet and lifestyle. So, make your health a priority and adopt healthy habits today.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
