The Prediabetes Diet is recommended for those diagnosed with Prediabetes, with refers to the phase that occurs before a person develops full-blown diabetes. Blood glucose levels are higher than normal but they are not high enough for the person to be classified as diabetic.
Almost 26 million Americans have prediabetes and up to 70 percent of them will eventually become type 2 diabetics. It is also a risk factor for many health problems including:
In The Prediabetes Diet Plan nutritionist, Hilary Wright, lays out a program for getting your blood sugar under control and reversing prediabetes.
Research shows that when healthy lifestyle changes are implemented in the early stages of prediabetes health risks can be minimized or avoided altogether.
In order to reverse the effects of prediabetes the following risk factors must be addressed:
Perhaps the most important issue relates to consuming the right types of carbohydrates in the correct amounts.
You have two options for keeping control of your carbohydrate intake. The approach you choose will depend on whether you are more comfortable making general changes or prefer a structured diet.
This method works well for people who are just getting started with healthy eating. For each meal you will compose a plate of:
On this plan you figure out your carb budget for the day based on your daily calorie requirements. You then determine how to best distribute them over the day in your meals and snacks.
Regardless of the method you choose the key to success is spreading out your carbohydrate intake into smaller portions over the course of the day. This helps maintain your blood glucose level in a steady range.
There are three days of meal plans for four different calorie levels: 1500, 1700, 2000 and 2300.
Chicken breast, turkey breast, fish and seafood, lean meat, fat-free milk, non-fat yogurt, tofu, tempeh, veggie burgers, lentils, chickpeas, black beans, brown rice, whole wheat pasta, quinoa, whole grain bread, sweet potato, apples, cherries, raspberries, grapefruit, spinach, tomato, lettuce, avocados, nuts, seeds, olive oil.
1 cup old-fashioned oats (cook in water)
¾ cup cubed pineapple
Whole wheat pita pocket
2 ounces low-fat cheddar cheese
4 ounces salmon
Physical activity is an essential part of a healthy lifestyle, especially for people with prediabetes. It plays an important role in weight management, insulin resistance and cardiovascular disease risk.
Ideally you should do 150 minutes a week of moderate activity or 75 minutes a week of vigorous activity.
Moderate exercises consist of brisk walking, cycling, resistance band training or playing tennis. Vigorous activities can include aerobic dancing, swimming laps and weight lifting.
The Prediabetes Diet Plan: How to Reverse Prediabetes and Prevent Diabetes through Healthy Eating and Exercise retails at $15.99.
This prediabetes diet offers a practical guide to managing and reversing prediabetes with diet and exercise.
By implementing the recommendations it may be possible to avoid this condition from developing into full blown diabetes. It also can reduce the risk of a variety of other health risks that are associated with prediabetes.