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Nutrition Lifestyle Pre-Diabetes Guidelines

You may have pre-diabetes if your blood glucose levels are higher than normal but have not yet reached diabetic sugar levels. Doctors have several recommendations for modifying nutrition and lifestyle to combat pre-diabetes.

  1. Lifestyle Guidelines

    • If you have recently been diagnosed as being pre-diabetic, you no doubt want to do everything you can to avoid developing full blown diabetes. Normal blood fasting glucose levels are below 100 mg/dl, but pre-diabetics have levels between 100 and 125 mg/dl at fasting. As a pre-diabetic, your blood glucose levels after eating are also higher than a non-diabetic's, and may reach as high as 199 mg/dl. Lifestyle changes are the most important factor in treating pre-diabetes. Your doctor may also wish to prescribe medicine to help prevent the onset of diabetes.

      Incorporating physical activity will help you treat pre-diabetes. The more fit you are, the better your body will utilize the insulin it is still producing. Why? Fat cells are less receptive to insulin receptors than muscle cells, so if you lose fat and gain muscle, your body will be less insulin resistant. You can add more activity to your daily routine a number of ways. If you drive, park further away than you usually do and walk an extra block or two. Plan a walk after breakfast or dinner. Swimming or water aerobics is an excellent, low-impact exercise that anybody with access to a pool can do. If you are unable to move easily due to a medical condition, there are simple weight lifting exercises that can be done sitting down or using a support. The most important thing you can do is to move daily!

    Nutrition Guidelines

    • There is no such thing as a diabetic diet. However, there is a healthy diet, which is good for everybody in the family. This nutrition guideline is the best choice you can make for helping yourself and other family members. Many pre-diabetics often have high blood pressure (readings of over 140/90 mmHg), low HDL cholesterol (below 35 mg/dl), and high triglycerides (above 250 mg/dl). You can improve all of your readings by adding more fiber to your diet by eating more beans, vegetables and whole grains, and less processed foods. Fiber will help stabilize your blood glucose levels by slowing digestion and will also improve cholesterol levels. Even nuts are good for you, as long as you only eat a small serving of about an ounce per day. Opt for lean cuts of meat over fatty ones, since the saturated fat found in animal products contribute towards insulin resistance.

      If you feel overwhelmed by having to make lifestyle and nutritional changes all at once, don't give up! Even small changes can bring lasting good results. Choose fresh vegetable snacks over processed and greasy potato chips. If a thirty minute walk is just not an option, take a number of shorter five minute walks during the day. Don't forget, this is for your good health!

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