Are you struggling to managing your blood sugar levels?
Do you worry about diabetes?
Have you been diagnosed with prediabetes and want to learn how to prevent diabetes?
If so, our Health and Wellbeing coach Alice Cassidy has provided you with all the information you need to manage prediabetes and prevent diabetes.
What is prediabetes?
Prediabetes is a health condition where blood sugar levels are higher than normal, however not yet high enough to be diagnosed as type 2 diabetes. When you have prediabetes you are unlikely to experience any symptoms, therefore, if you are concerned about prediabetes please book a blood test with your GP. Please see more about prediabetes on the PowerPoint linked below;
If you have been diagnosed with prediabetes, you are able to make lifestyle and diet changes that will help you prevent diabetes.
Preventing diabetes
A blood sugar reading/HbA1c reading of 42 – 47mmol/mol = PREDIABETES
Normal blood sugar reading/HbA1c is less than 42mmol/mol – this is what you are aiming for in your next HbA1c test.
Here are tips to help lower your blood sugar levels, also known as glucose levels, from pre-diabetes back into the normal range (less than 42mmol/mol). Making the changes will help prevent you becoming a type 2 diabetic.
Healthy weight: Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut your chances of developing type 2 diabetes in half.
Exercise: Not being active promotes type 2 diabetes. Working your muscles more often allows your body to use insulin and absorb glucose better. Strength exercises 2 times a week is a good place to start.
Walking counts: If you cannot work out for various reasons - simply walking for 30 minutes or more a day can have a significant impact when reversing prediabetes. A sedentary lifestyle increases your risk of developing diabetes. Set a goal that is achievable for you and that will get you moving every day. You will be able to build up to 150 minutes a week.
Drink plenty of water: Water is a healthier and more convenient alternative to sugary smoothies, fruit juices, and sweetened beverages. Water can help you cut down on your sugar intake, limit spikes in blood glucose levels and therefore prevent type 2 diabetes.
Stop Smoking: Smoking increases the risk of prediabetes, insulin resistance and diabetes.
Eat more fibre: Raspberries, kiwi, seeds, greens and wholegrains are packed with fibre which has been proven to lower blood sugar levels.
Be Cautious of Carbs: Cut down on simple white carbohydrates and get rid of sweetened beverages altogether. These easy-release carbs are usually loaded with sugar, plus they usually have no protein, fat, or fibre that can help slow down digestion. They cause your blood sugar to skyrocket and increase your chances of getting diabetes.
Reduce Sugar in Your Diet: Cutting sugar is a great way to stay on top of your blood sugar, and it is one major step towards reversing prediabetes.
Watch out for highly refined foods such as white rice, white pasta, white bread, cakes, pastries, biscuits, chocolate, crisps etc. There’s no single best diet for prediabetes but healthy foods nourish your body and should meet at least two criteria: 1) must not cause a sudden spike in blood sugar or 2) must not worsen insulin resistance.
Below are foods that should form part of your diet:
Non-starchy vegetables: These are Brussels sprouts, asparagus, courgette, aubergine, broccoli, snow peas, cucumbers, celery, spinach, lettuce and other field greens.
Seafood: Fish and other seafood are often low in carbohydrates and high in healthy fats and protein. Try salmon, trout, herring, mackerel, clams, crab, tuna, or prawns. Tinned fish is good too. Eat oily fish at least once a week.
Legumes: These are a healthy option for prediabetics. Peas, beans, lentils, soybeans and soy products have dietary fibre, and are a healthy plant protein. However, most have a high carbohydrate content so always watch your portion size.
Whole grains: This food group are the main source of dietary fibre but avoid overly processed grain products. Go for whole-grain pasta, cereal, bread, oats, quinoa, barley, rye and brown rice.
Lean meats: Choose lean meats like chicken without skin and skinless turkey. If you eat meat, keep it lean and have it no more than 2 times a week due to its high saturated fat content.
My checklist to help better control my blood sugar levels:
Make 3 changes from the list below. When you achieve these consistently, work on other areas.
Movement: Be active for 150 minutes a week. If you are not physically active, start small and build from there.
Fruit and vegetables: Aim for 5 portions a day. Plan what you will have, shop for it, eat it!
Fibre: Eat more fruit, vegetables, nuts, seeds, and swap your white carbohydrates for brown.
Stop White carbohydrates: White bread, pitta, wraps, crackers, pasta, and rice these inc
rease your blood sugars quickly. Choose brown wholegrain options instead which contain fibre. This is possibly the best dietary change you can make.
Pastries, cakes, biscuits: These foods are high in sugar, fat, and calories, increase your blood sugars and are not part of a healthy diet. Eat occasionally and not every day.
Red and processed meat: reduce red meat and processed meat to maximum 2 times a week.
Healthy fats: Eat more of these fats which are found in eggs, avocado, oily fish, olive oil and nuts and seeds.
Alcohol: Alcoholic drinks contains sugar and empty calories, drink moderately and within the weekly limit of 14 units.
Water: Aim for 2 litres a day. If you don’t normally drink water regularly, start small, and build gradually.
Sleep: Poor sleep patterns increase your cravings for sugary and starchy foods. Try and sleep for at least 6 hours a night.
Smoking: If you stop smoking, you will achieve a better quality of life and help stop diabetes.
If you are struggling, feeling challenged or overwhelmed about making changes, reach out to your Health & Wellbeing Coach for support, they will be happy to help.
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