December 19, 2013 - Pre-Diabetes

A diagnosis of pre-diabetes is a call to action; lifestyle choices such as exercise and a healthy meal plan can significantly reduce the risk of type 2 diabetes and heart disease. If you have pre-diabetes, it's important to follow the treatment plan prescribed by your physician. She may also recommend a referral to a diabetes educator, who can help you learn more about pre-diabetes and how to care for it, including an individualized meal plan.

There are no clear symptoms of pre-diabetes.
Some people with pre-diabetes may have some of the symptoms of diabetes or even problems from diabetes already.  You usually find out that you have pre-diabetes when being tested for diabetes.

If you find that you are pre-diabetic you can reduce the risk of Type 2 diabetes with early treatment.
Research shows that you can lower your risk for type 2 diabetes by:

• Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
• Exercising moderately (such as brisk walking) 30 minutes a day, five days a week

Don't worry if you can't get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.

A pre-diabetes meal plan includes strategies to control weight and blood glucose levels.  Establishing a meal plan is highly recommended.

Portion Sizes

To help control the amount of food you eat, it is important to make a plan. Actual portion sizes are often smaller than what many people are accustomed to eating. Check the nutrition facts label on a food item to find the recommended serving size for that food.

Using a measuring cup is more accurate than simply estimating the amount of food being served. Keeping a food diary can also help you keep track of what you're eating, and can help you analyze your intake.

 

Food Choices

Choose whole grains over processed foods. For example, whole grain bread contains more fiber and nutrients than white bread, and helps a person to feel fuller longer. Non-starchy vegetables, such as leafy greens, broccoli, green beans and carrots are another way to add nutrition with relatively few calories.

Low-fat protein as well as skim or nonfat dairy sources are lower in calories, saturated fat and cholesterol than their higher-fat counterparts. Lean protein sources such as beans, poultry and fish are associated with weight loss and lower cholesterol.

Meal Timing

Skipping meals is not only associated with weight gain, it can also lead to overeating and unhealthy food choices. Each person has individual preferences and needs for meal timing, but establishing a regular schedule can help prevent the overeating and unhealthy food choices that happen from being too hungry.

Carbohydrates

Carbohydrates are turned into glucose in the body. The body's pancreas releases insulin to allow glucose to be used by the cells for energy. If there is not enough insulin being produced, or the body is resistant to insulin, glucose levels in the blood get too high. Controlling the amount of carbohydrates in the diet can help decrease spikes in blood glucose. A registered dietitian or diabetes educator can help you learn more about carbohydrates and how to include them in your meal plan.