Diet guide for borderline diabetes
Borderline diabetes or prediabetes is a condition in which your blood sugar is higher than normal but not high enough to be labelled a type 2 diabetic. According to doctors at The Mayo Clinic, if ignored, borderline diabetes will turn into type 2 diabetes within 10 years.
Type 2 diabetes is a life-altering disease with many complications. The good news is that if you make lifestyle changes now as a borderline diabetic, you can prevent developing type 2 diabetes in the future.
Fibre, Fiber, and More Fiber
Fibre is so effective in preventing disease because it helps aid in the digestion of fats and sugars. According to the American Diabetes Association, a high-fibre diet can help prevent borderline diabetes. Foods high in fibre include bran, green leafy vegetables, lentils, beans and fresh berries. Fibre supplements are good, but they shouldn't be a replacement for the fibre you can get from natural sources.
The diet changes needed to prevent diabetes include eating more natural sources of food and much less processed and artificial foods. Fresh fruits and vegetables need to make up 50% of your diet. They can be cooked in olive oil, chopped into fresh salads, or baked into homemade entries. Add fruit to yoghurt or bran cereal for a healthy breakfast.
Meat needs to be low fat, skinless, and fresh. Don't use meat marinades; they are full of sugar. Don't fry meat; try grilling, baking or broiling instead.
Stay away from white sugar and white flour; switch to whole grains, brown rice, and bran. Even healthy carbohydrates should only make up about 25% of your diet.
Stop eating prepackaged meals; start making meals from fresh ingredients at home.
Switch to skimmed milk; unsweetened almond, soy, or rice milk; low-fat cheeses and plain non-fat yoghurt.
These may not be the easiest of lifestyle changes to make, but the alternative---type 2 diabetes---isn't any easier to live with.
Water, Water, and More Water
Sugar-free and diet drinks are a billion dollar market, and no wonder, people guzzle them with no guilt attached. The artificial sweeteners that fill these drinks should only be consumed in moderation. The human body is made up of about 98% water, so water is essential to human health. The best thing you can do for yourself is to replace artificial drinks, soda, juices and sports drinks with plain water. If you are trying to lose weight, drink a large glass of water before you eat. If you are having trouble with constipation in addition to high blood sugar, the fibre and water combination of this diet will take care of that. There is no substitute for water; it is an essential ingredient for combating borderline diabetes.