विवरण
Prediabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range, making diet a crucial factor in managing and preventing progression to type 2 diabetes. A healthy eating plan for prediabetes focuses on whole grains, lean proteins, and plenty of fruits and vegetables to help regulate blood sugar levels. Reducing intake of processed foods, sugary drinks, and refined carbohydrates is essential to prevent spikes in blood glucose. Portion control and balanced meals with a low glycemic index can significantly improve insulin sensitivity. Adopting these dietary changes can help manage prediabetes and reduce the risk of developing full-blown diabetes.
सारांश
- Pre-diabetes is a condition of elevated blood sugar that can be reversed through lifestyle changes, specifically diet and exercise, within a three-month window to avoid progressing to diabetes. A national pre-diabetes day, August 14th, was established to raise awareness and encourage proactive management of the condition before World Diabetes Day on November 14th. Many people are unaware of pre-diabetes and its symptoms, which include elevated fasting sugars (100-125 mg/dL), post-meal sugars (140-190 mg/dL), and HbA1c levels (5.7-6.4%).
- Lifestyle modification is key for reversing pre-diabetes, with weight loss as a crucial component. Even individuals with a normal BMI should aim to lose a few kilograms to improve insulin resistance. Diet plays a significant role, with a focus on healthy eating habits and avoiding fad diets. Exercise is equally important, and there is no substitute for it. A sustainable lifestyle encompasses nutrition, exercise, mental and emotional well-being, and adequate sleep (around seven hours per day) to manage hormones effectively.
- Fiber is a key nutrient in managing diabetes and metabolic disorders, promoting proper digestion and gut health, which impacts overall immunity and inflammation. Consuming fiber before other foods can mimic the effects of GLP-1 analogs like semaglutide, a medication used for weight loss and diabetes management. A diet rich in colorful fruits and vegetables provides antioxidants and various nutrients, contributing to overall health.
- Water is an underrated nutrient that aids in toxin elimination and helps reduce the need for sugary drinks. Omega-3 fatty acids reduce insulin resistance and inflammation, and can be obtained from foods like almonds, walnuts, and avocados. Protein is important for reducing the glycemic index of food, and should be included in all meals to help regulate blood sugar levels.
- To manage pre-diabetes, avoid "three whites": white sugar, white flour (maida), and excessive salt. Also, avoid reheating oil, which can alter its chemical composition and increase triglycerides. Meal timing and frequency are important, especially for those on medication. Eating every three to four hours helps maintain stable blood sugar levels and allows for proper digestion. A balanced diet with protein, fiber, and healthy fats, coupled with regular exercise, is essential for reversing pre-diabetes and preventing the progression to diabetes.
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