A diagnosis of prediabetes might seem worrisome, but it is actually a very good thing. Because your doctor caught the warning signs early, you can change your eating and exercise habits in order to prevent actual diabetes from manifesting, reducing your risk of heart, eye, and kidney disease.
What is Prediabetes?
With “impaired fasting glucose,” as the condition is also called, your blood sugar is at a higher level than normal, but it is not yet high enough to qualify as Type 2 diabetes. You likely exhibit insulin resistance (as do most Type 2 diabetes sufferers), which would make treatment of diabetes difficult for you should you come down with the disease.
Follow these steps to mentally prepare yourself for diet changes responsible for reversing prediabetes and keeping your health in check:
Step 1 – Get Ready to Fight Metabolic Syndrome
More likely than not, your diagnosis may mean that you also have metabolic syndrome, a condition derived from any combination of overeating, physical inactivity, age, and genetics that slows down your metabolism and makes it easier for you to gain weight. You can lose weight with this condition. However, progress may be slow and you should not become discouraged.
Step 2 – Learn Portion Control
The best part about a diet that’s suitable for your condition is that it’s more about portion control than eliminating foods from your diet all together. A good prediabetic diet is:
- Low in fat (30% of your daily calories should come from fats and 20% from proteins)
- High in fiber and carbohydrates (50% of your daily calories should come from carbohydrates)
- Low in sugar
- Free of caffeine
Step 3 – Get Moving
Eating properly is only half of keeping your condition in check–you need to get moving, too. You’ll feel happier and healthier when you begin a physical exercise regimen of a minimum of 30 minutes of physical activity per day.
Just think: prediabetes is a manageable condition that can actually turn into a positive diagnosis. By improving your diet and your level of physical activity, you can lose weight, stay fit, and reduce your risk of developing serious health problems.