Even if you are not at risk for type 2 diabetes, a pre diabetes diet is still a good idea.
Here is the scary part. Health experts are predicting that individuals who have type 2 diabetes will rise sharply in the next four decades. In fact, according to current trends and information obtained from the Centers for Disease Control and Prevention, the disease could adversely impact 1 in 3 people by the year 2050. Furthermore, there are approximately 79 million adults living in America who currently have the disease and have yet to be diagnosed. That is a sobering statistic, to say the least.
Fortunately, you can take control of your own health and reduce the chances that you will become a statistic when it comes to type 2 diabetes. Much of it involves switching to a prediabetes diet.
Even if you are not at risk for contracting diabetes, eating healthy is always a superior option to eating a lot of junk food and it can stave off this and several other medical problems along the way. In order to find out more, consider these rules for eating a healthier diet.
- Stop consuming so much sugar. This includes consuming sugar in drinks. Many people consume a great deal of juice, soda, lemonade and tea, not to mention sweetened coffees. Barbara Borcik, from Randallstown, Maryland’s Northwest Hospital, reminds everyone that these types of drinks are empty calories and nothing more. They easily allow your weight to balloon upward as well as your blood sugar.
- Eat smaller portions. Even if you love you like potatoes, pasta and white rice, you can still enjoy them as long as you do so in moderation and you watch your portion sizes. Nothing says you have to cut them out altogether. However, it is important that you cut your portion sizes down and you don’t make a habit out of eating them on a daily basis. It is important that you cut out junk food from your diet, as well.
- Eat more fiber. You can find fiber in fruits, vegetables, whole grains and beans. Fiber is good for your digestive system and it helps to rid the body from a lot of toxins that otherwise have a tendency to build up. It also helps you maintain that full feeling for a longer period of time, thereby helping you eat less.
- Watch your fat intake. Fat is important for optimal health, but only if you get the right types of fat, such as those from olive oil, seeds and nuts. Avocados are another good source of healthy fat. Fat from dairy products such as cheese, yogurt or milk is largely unhealthy. Therefore, you should buy low fat or fat free products when considering your options.
- Watch your alcohol intake. If you are a man, drink no more than two drinks each day and limit your alcohol intake to only one drink if you are a woman. This is equal to 12 ounces of beer or 5 ounces of wine. If you are drinking distilled spirits, limit your alcohol intake to 1.5 ounces.
- Eat lean meat. Cuts that are labeled “loin” or “round” are usually better options. Trim all of the fat off of the meat before you cook it. If you enjoy chicken or turkey, eat white meat and make sure that there is no skin on the meat to begin with. It is always a good idea to add fish to your diet and you can do this several times a week. When you are preparing meat, make sure that you prepare it in some other fashion besides frying it. In other words, it can be roasted, grilled or baked, but not fried.
- Drink lots of water. This will help you maintain healthy blood sugar levels and keep you from overeating. Of course, all of this needs to be done in conjunction with exercising. Preferably, you should be participating in cardiovascular training and weight training simultaneously. If you incorporate all of these things into your lifestyle, it becomes much easier to manage your health and it might help you save off diabetes before it ever actually occurs.
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