Pre diabetes is a health condition where a person’s blood sugar is high but not to the point of being termed a diabetic or a person with type 2 diabetes. In fact most people with pre diabetes are completely unaware that they have it. It is therefore essential to get yourself tested to make an early diagnosis. Experts estimate that if a person with pre diabetes does not take any action such as a proper diet plan to address this problem, they run a high risk of developing type two diabetes within 10 years.

The bright side is that people diagnosed with pre-diabetes do not necessarily develop diabetes if appropriate lifestyle changes are made in time. These lifestyle changes include a well planned diabetic diet, regular exercise and constant monitoring and control of blood glucose levels. It needs to be mentioned that diet plays a crucial role in the treatment of pre-diabetes.

If you have pre-diabetes and are keen to avoid type 2 diabetes, certain dietary changes are required. The main priority should towards weight loss. A recent study has brought to light that losing 7% of body weight reduces the risk of a pre-diabetic person from developing type 2 diabetes by almost 58%. People who suffer from pre-diabetes have a high degree of insulin resistance. This further complicates the human body’s capacity of dealing with carbohydrates. To tackle this issue, simple carbohydrates such as potatoes, white rice, and white bread should be replaced by whole meal bread, brown rice, whole grains and foods high in fiber. These whole foods are not only nutritionally rich but also produce lesser effects on insulin and blood sugar levels than their starchy counterparts.

It is also important to limit the amount of sweet desserts, especially the high-fat desserts. High sugar and fatty foods not only add calories but they may also cause rapid rise in blood sugar levels. This rapid raise in the blood sugar levels can exert more pressure on the already overburdened pancreas. Reducing the intake of saturated fat is also an important part of an ideal pre-diabetes diet. Saturated fats are not only dense in calories, but they can also cause changes in blood fats that increase the risk of cardiovascular disease. Cardiovascular disease is the most common cause of deaths in people with diabetes.

One of the best ways to reduce saturated fat is to replace a portion of your meat consumption with vegetable protein sources. There are many such sources which are low in fat such as tofu, beans, lentils etc. When these vegetables are prepared properly, they can make delicious and healthy substitutes.

It is essential to combine these dietary changes with at least 30 to 40 minutes of cardio and / or weight training for 3 to 4 times a week. Choose exercises that you like and do not be afraid to vary your routine to prevent monotony. A brisk walk works well for most people. Try changing your walking route to break the monotony. For example, try taking the stairs whenever possible. This can be a great form of exercise. These simple lifestyle changes may be sufficient to prevent pre-diabetes from progressing to type 2 diabetes.



Markos Santosi is the author of this article on Prediabetes Symptoms. Find more information, about What is Prediabetes here