Hello; I'm diabetic; so is half my family. I was prediabetic for years but never managed to get it under control, and I've been Type 2 for almost 20 years. So I know how overwhelming it must feel at first but you will get the hang of it.
My biggest advice to anyone with newly diagnosed pre-diabetes or diabetes is to look for local experts like a nutritionist or in my old city we had a diabetic nurse who ran a weekly support group at the clinic. Sometimes even drs don't give the greatest food advice, lol.
Generally diabetics find it beneficial to use caution with carbs. A lot of type 2 diabetics say that keto or Atkins or low-carb diets of some sort have helped reverse their diabetes. It helps with weight loss, too.
Not all people at risk for diabetes or who have diabetes cut out carbs or go low carb, but generally it's is kinder to your blood glucose levels if you are careful with them and go controlled carb. This simply means healthier carbs and controlling your carb portions in your meals. Opt for complex carbs, like oatmeal, fruits, veggies, brown rice, whole grains (I like sprouted wheat breads).
Usually things like white rice, white flour products and sugar will spike your blood sugar, raise triglycerides (stored fat in cells) and can cause weight problems, so many diabetics find using these sparingly the best way to keep blood sugar levels in control.
Make sure you get your daily protein in-- lean, healthy proteins are great to eat with carbs because they slow down the absorption of sugar in your blood, decreasing the chance of a sugar spike.
Also fat is very satiating, but like everything else, there's good and bad. So sticking to healthier fats like avocado, olive oil, nuts & seeds, etc. rather than saturated fats or trans fats, which raise triglycerides.
Eating fairly consistently (meals throughout the day, not letting yourself skip meals or get too hungry or eat too much in one sitting, etc.) is a good idea for people with blood sugar problems, be it hyperglycemia or hypoglycemia.
So generally just getting into healthy habits with food and exercise will help take care of the issue-- the weight loss and blood sugar levels and all start to take care of themselves.
Mostly though just monitor your diet and blood sugar and be aware of how what you eat and how your exercise affect your body. That way you can tweak it. If you notice evening work-outs cause a blood sugar drop late at night, you can eat an extra snack; or if that morning fruit causes a blood sugar spike, maybe you avoid fruit in the mornings, etc.
Every body is different so take all advice, even from other pre-diabetics, with a grain of salt. But just know, you can do this and pretty soon you will get the hang of what's best for you.
Fitness Minutes: (614)
7/10/20 11:01 A
Recently my doctor told me I had pre-diabetes. I need to lose about 40 pounds and exercise more often. I really do not know what would be best for my diet so that I can avoid diabetes and lose weight safely.Any suggestions would be helpful.