3 Essential Tips for Taking Control of Pre-Diabetes

Pre-Diabetes & Diabetes

What is Diabetes?

Diabetes is high blood sugar (BS). It happens when the body is not able to properly move the glucose in the blood (many foods we eat are broken down into glucose) into the cells. When the blood has high levels of glucose for a prolonged period of time, it starts to damage several organs especially the heart, kidneys, eyes, and nerves.

• Normal fasting BS: 100 or less; Alc <1= 5.7
• Pre-Diabetes: fasting BS 100-125; Alc 5.7-6.4
• Diabetes: fasting BS>/. 126; Alc 4.6.5

What can I do for Pre-Diabetes?

DON’T IGNORE IT

Recheck your labs at least once a year. 15-30% of people with pre-diabetes will develop diabetes in 5 years in nothing is done.

BE PHYSICALLY ACTIVE

Begin regular physical activity. The goal should be 150 minutes per week. It’s important to start slow, 10 minutes a day, and increase the length and intensity overtime.

WATCH WHAT YOU EAT

Eat carbohydrates from vegetables, fruits, and whole grains (whole barley, brown rice, buckwheat, bulgur, millet, popcorn, rye, quinoa, whole oats, whole grain bread/tortillas/cereals). Avoid carbohydrates from processed foods which tend to have added fats, sugar, and sodium which will cause insulin resistance leading to more sugar in the blood.

Eat polyunsaturated and monounsaturated fats such as cold water fatty fish, salmon, mackerel, tuna, and sardines), avocado. Nuts and seeds (flaxseed, chia seeds, and walnuts). Plant oils (such as flaxseed oil, olive oil). Avoid trans fats, limit saturated fats – cheese, baked goods, dairy, meats, and fried foods – which cause insulin resistance.

Eat plant protein by substituting animal protein for peas and beans, such as kidney beans, pinto beans, white beans, black beans, Urns beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils, edamame) as much as possible.
Avoid or limit animal protein, Including red meat and chicken.

Avoid or limit theses foods:

• Meat
• Baked goods
• Fried food
• Cheese
• Added Sugar
• Dariy

What can I do for Diabetes?

• Eat as described above
• See your doctor at least 2 times a year (some may need more frequent visits) to lower your risk of other associated conditions and prevent complications.
• Check your lab work at least 2 times a year, (may be more frequent at times)
• Get yearly eye exams
• Get yearly foot exams
• Take a vitamin B12 supplement if you are taking Metformin, if it’s ok with your doctor