How To Reverse Pre-Diabetes
The kind of high stress, erratic lifestyles we have today, it is very common to see that a lot of young 30 somethings and above are developing pre-diabetes. Pre-diabetes, also known as intermediate hyperglycemia is a condition where the patient has higher than normal blood glucose levels but not high enough to be diagnosed as full blown diabetic. If you are pre-diabetic then you are at a higher risk of developing type 2 diabetes mellitus and other cardio vascular diseases.
Types of Pre Diabetic Conditions
-IFG Impaired Fasting Glucose: Glucose is usually carried across your body, absorbed and made into energy. The concentration of glucose in the blood is regulated by Insulin. Having impaired fasting glucose means that the body is unable to regulate glucose as efficiently as it should be able to.
-IGT Impaired Glucose tolerance: It means hemoglobin A1c levels are between 5.7-6.4 percent; IGT should be diagnosed if both the criteria are met. Fasting plasma glucose <126 mg/dl; Two hour plasma glucose is between 140-200 mg/dl following a 75g of glucose oral load; IFG should be diagnosed if both the criteria are met; Fasting plasma glucose <110-125 mg/dl; Two hour plasma glucose is between 140 mg/dl following a 75g of glucose oral load
Risk Factors: Obesity, Poor nutrition, History of gestational diabetes, Abnormal Lipid Levels, Family History, Genetics, Physical Inactivity, Smoking, Alcohol
How to reverse the prediabetic condition?
- Cut out sugars as much as possible. Not only should you cut out all refined sugar from your daily routine(and this includes all white sugars, syrups, maida based sweetmeats, breads cakes, pastries). You must also for sometime, get on a low glycemic index diet. This simply means that you also cut out gluten, pulses that have a high glycemic index, root veggies, potatoes, high sugar fruits. You can have citrus fruits.
- This, however, has to be supplemented with regular exercise and weight loss. The faster you lose weight, the better it is for your pre diabetic condition.
- You can resume all of these above mentioned restricted foods after your weight is under control and your sugar levels are reduced.
Eat right and balanced: Cutting out your usual favorite dishes from your life for sometime doesn't mean that you can’t eat any thing! You can continue having all your favorite dishes with slight modifications in the ingredients and the recipe. We at Nutrition By Lovneet plan a holistic, no deprivation diet around your preferences, while keeping in mind the palatability and balanced nutrition.
Time It Right: Another very important thing to focus upon is timing. Eating the right foods at the right time, fixing your sleep and getting up at the same time every day help your inflammation calm down and your hormones activated in the right manner.
Less Stress: Stress is a silent killer and it affects each part of your body in a different way. It activates the hypothalamic pituitary adrenal gland and the nervous system which causes a spike in cortisol and ultimately affects insulin levels. Cortisol stimulates the glucose production in the body, leading to a rise in blood sugar.
Limit animal food sources (dairy, lean meat and red meat and refined carbs and sugars): Limit animal protein as much as possible when you are trying to reverse your pre diabetic condition. Cut down on red meat, fatty pieces of white meat, deli meats and processed meats. Deli and processed meats are high on preservatives that have sugars and sodium hidden in them in high quantities. Consuming them on a daily basis is very harmful for your condition.
Regular Exercise and Strength Training: Your pre diabetes reversal diet is ineffectual unless you supplement it with a good, regular exercise and strength training routine. Regular exercise and strength training help you lose weight faster, keep the hormones in check- especially the stress ones that lead to a lot of inflammation that your body has to fight. When the toxins are excreted due to the sweat.
Have More Veggies and not fruits: Vegetables are free foods, fruits are not free foods. Load your plate with more veggies than fruits. You can have sugar with veggies (in limited portions of course) and that combination will not harm your blood sugar levels. However, if you have fruit on an empty stomach or if you have candied fruits or sugar laden fruit juices, ( it doesn't matter if it is freshly squeezed), your bloods sugar will experience a spike and you will feel sick.
At Nutrition By Lovneet, we work with prediabetic and diabetic patients with their nutrition needs , helping them overcome the disease and manage type 2 diabetes with the right foods. If you're interested in our Diabetes Healing Nutrition Plan, please click here.