Six Ways to Fight Pre-Diabetes with Diet

Posted by Lynda on May 26th, 2012 (Diet, Weight Loss)

Use your diet to fight pre-diabetes before it becomes type 2 diabetes.

Pre-diabetes is a condition where your blood sugar level is higher than normal, but is not high enough to be classified as type 2 diabetes. The good news is with a few simple change to your diet, you can stop it turning into type 2 diabetes.

Pre-diabetes is a condition which will most likely progress to full type 2 diabetes without significant lifestyle changes to both diet and exercise habits. People with a diagnosis of pre-diabetes already have an increased risk of both heart attack and stroke as well as kidney disease.

It is now known that by modifying eating habits and engaging in regular physical activity the chances of progressing to full type 2 diabetes reduces by up to 70 per cent.

Here’s what to do if you have been diagnosed with pre-diabetes.

Regular Physical Activity Is Paramount
Ideally this should include 30 minutes of exercise 5-6 days of the week. Good forms of exercise include swimming, walking, aerobics, gardening. If it has been a little while since you last exercised then start off slowly with 15 minutes. It is also a good idea to check with your doctor prior to commencing any physical activity regime

Choose Carbohydrates Carefully
As carbohydrates are the foods which cause blood sugar to rise and fall then it is important to choose which carbohydrates you consume and ensure you include these in your diet at regular intervals. This will help to keep blood sugars at a consistent level. Processed carbohydrates should be minimised. These include foods such as white bread, cakes and biscuits. A better choice are complex carbohydrates such as whole grains, fruits and vegetables as they are absorbed more slowly in the body and are a better source of nutrition.

Reduce Fat Intake
This includes foods such as full fat dairy, desserts, pies, fatty meats and many packaged foods. Try to ensure that less than 10% of your total calories are from saturated fat.

Lose Weight if Overweight
Make sure your weight falls within the healthy weight range. Even losing 5-10% of your body weight can make a huge impact to your health

Include More High Fibre Foods
Try to consume around 30 grams of fibre per day. Having a diet high in fibre helps to maintain good gut integrity and also helps to lower cholesterol. Good high fibre foods include whole grains, fruit and vegetables, lentils and oats.

Cut Down On Alcohol
If you do consume alcohol try to have no more than 1-2 standard drinks per day with at least 2 alcohol free days per week.

If you would like to see a dietitian in Sydney, get in touch. We have clinics in Mona Vale, Kogarah and Ryde, plus Saturday home consultations for those who can’t get away from work during the week.