the pre diabetes diet can benefit everyone my life buzzfeed.com a pre diabetes diet can benefit everyone regardless of your type 2 diabetes risk experts believe the number of people living with diabetes will rise dramatically over the next 40 years if current trends continue
according to the centers for disease control and prevention cdc as many as one in three adults could have the disease by 2050 and about 79 million american adults now have pre-diabetes a condition marked by above normal blood sugar levels that are high enough to be diagnosed as type 2 diabetes if there's a silver lining to these alarming
statistics it's that there's plenty you can do to prevent the disease or slow the progression including eating a balanced diet everyone can benefit from a healthy eating plan team to containing pre-diabetes regardless of whether you're at high risk for developing type 2 diabetes says barbara bore seek rd a certified diabetes he doctor at the
diabetes and nutrition center of northwest hospital and randallstown md seven golden rules of healthy eating here are seven sound diet principles that can keep your blood sugars from creeping upward among other health benefits skip the sugary drinks no sweetie no juice no soda no sweden lemonade no mocha latte coffee creations
my number one recommendation to people is don't drink your sugar for success sugary drinks provided nothing more than empty calories and they won't help you feel full all the sugary drinks out there are real risk factor for obesity she stresses pull back on portions you still can eat many of the foods you like just have
smaller amounts of them for success adding that this is especially true for starchy foods like white rice white potatoes and pasta cutout high-calorie junkie snaps and save your decadent desserts for special occasions remember that even healthy foods can lead to weight gain if you eat too much of them and being overweight is a
primary risk factor for type 2 diabetes fill up on fiber be plenty of high fiber foods including vegetables fruits themes and whole grains fiber helps you feel fuller longer and can help you eat less to avoid weight gain at least half your plate should be fruits and vegetables that have been steamed or so tasty and healthy fats those veggies can be fresh
frozen or can't just skip the canned vegetables with added salt be choosy about fats your diet should have some fat but opted for the healthiest sources olive and vegetable oils nuts seeds and avocado by low fat or fat-free dairy products such as reduced fat jesus nonfat or low-fat yogurt and skim milk drink alcohol only in moderation men
should have no more than two drinks a day women no more than one a drink is 12 ounces of beer 5 ounces of line or 1.5 ounces of distilled spirits of 80 proof choose lean meats to easily identify lean red meats look for cuts that have the word round or lloyd in their name such as top round or pork loin even with these better for you pics trim all
visible fat opt for white meat chicken or turkey without the skin adding fish to your diet two to three times a week as part of a diet that can help diabetes prevention bake broil roast grill or sote rather than fried to keep italy door success stay hydrated drink plenty of water people often mistake first for hunger
which can lead to overeating and weight game you feel better when you're hydrated your success staying hydrated helps to lower your blood sugar which you should do anyway diet and exercise go hand-in-hand a pre diabetes regimen also includes regular exercise both arrow beaks and strength training to help you get to a healthy
weight and maintain it once you're there says more seek plan for at least 30 minutes a day for see also suggests sneaking exercise into your daily activities by parking farther from the entrance at the mall or your office building using the stairs instead of elevators and taking a walk around your workplace at lunchtime the best way to
prevent type 2 diabetes is to follow a healthy lifestyle which includes making smarter food choices if your diet could use a makeover don't wait until your doctor sounds the pre diabetes alarm to make changes an ounce of prevention is worth a pound of cure you are watching the pre diabetes diet can benefit everyone my
life buzzfeed.com please like share and subscribe our channel for more daily videos thank you for watching prediabetes how to delay or prevent it from becoming diabetes by life buzzfeed.com pre-diabetes is a wake-up call that you're on the path to diabetes but it's not too late to turn things around
if you have it like 79 million other americans your blood sugar glucose level is higher than it should be but not in the diabetes range people used to call it borderline diabetes normally your body makes a hormone called insulin to help control your blood sugar when you have pre-diabetes that system doesn't work as well as it should
you might not be able to make enough insulin after eating or your body might not respond to insulin properly pre-diabetes makes you more likely to get heart disease or have a stroke but you can take action to lower those risks diagnosis your doctor will give you one of three simple blood tests fasting plasma
glucose test you want to eat 48 hours before taking this blood test the results are normal if your blood sugar is less than 100 pre diabetes if your blood sugar is 100 to 125 diabetes if your blood sugar is 126 or higher oral glucose tolerance test first you'll take the fasting glucose test then he'll drink sugary solution two hours after
that you'll take another blood test the is less than 140 after the second test pre-diabetes if your blood sugar is 142 199 after the second test diabetes if your blood sugar is 200 or higher after the second test hemoglobin a1c or average blood sugar test this blood test shows your average blood sugar level for the past three to four months
doctors can use it to diagnose pre-diabetes or diabetes or if you already know you have diabetes it helps show whether it's under control the results are normal five point six percent or less pre-diabetes 5.7 26.4 percent diabetes 6.5 percent or above you may need to take the test again to confirm the
results three key lifestyle changes to make now lifestyle changes can help many people with pre-diabetes delay or prevent it from becoming diabetes in a large research study called the diabetes prevention program these changes cut the odds of getting diabetes one weight control if you are overweight your pre diabetes is more likely to turn into
diabetes losing even as little as five percent to ten percent of your body weight makes a difference to exercise can moderate exercise for 30 minutes a day such as cycling swimming or brisk walking it helps prevent and manage diabetes studies show aerobic exercise the kind that gets your heart rate up is ideal if
you're not active now check with your doctor first three nutrition go for meals that mix low-fat protein vegetables and whole grains limit calories serving sizes sugar and starchy carbs favor fiber-rich foods which help you feel full and naughty too much you are watching pre-diabetes s how to delay or prevent it from becoming diabetes my
don't start a day without these best 10 healthy foods my life buzzfeed.com fibre antioxidants vitamins you shouldn't be going a single day without these but sometimes eating healthy is inconvenient boring even so if you're going to force yourself to eat healthy might as well learn how to incorporate it seamlessly into your diet
the following is a list of must-haves foods along with what you must have them with number one blueberries in terms of us fruit consumption blueberries ranked only second to strawberries in popularity of berries blueberries are not only popular but also repeatedly ranked in the u.s. diet is having one of the highest antioxidant capacity is
among all fruits vegetables spices and seasonings antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as dna we recommend enjoying rob blueberries rather than relying upon blueberries incorporated into baked desserts because like other fruits rob blueberries
provide you with the best flavor and the greatest nutritional benefits number 2 garlic allison is one of the primary components of garlic that gives it its health benefits including the ability to prevent cancer allison is produced in garlic when the garlic enzyme alliances kind of chewed
garlic is an excellent source of manganese and vitamin b6 it is also a very good source of vitamin c and copper in addition garlic is a good source of selenium phosphorus vitamin b1 and calcium number three olive oil the health fitz of olive oil are unrivaled and research reveals more benefits nearly
every day in fact we are only just beginning to understand the countless ways olive oil can improve our health and our lives olive oil is the cornerstone of the mediterranean diet and essential nutritional mainstay for the world's longest living cultures did you know olives contain perhaps the
healthiest fats in the world they're excellent lowering your cholesterol levels as well as being packed full of cancer fighting the antioxidants number for broccoli it is a very good source of dietary fiber pantothenic acid vitamin b6 vitamin e manganese phosphorous choline vitamin b12 vitamin aid in the form of
carotenoids potassium and copper broccoli is also a good source of vitamin b1 magnesium omega-3 fatty acids protein zinc calcium iron niacin and selenium if there's a food that's tops of the list when it comes to cancer fighting broccoli is it they contain sulfur compounds such as software thing which our body turns into engines that
detoxify are every cell number 5 yogurt so yogurt leaders will get a dose of animal protein about nine grams per six-ounce serving plus several other nutrients found in dairy foods like calcium vitamin b2 vitamin b12 potassium and magnesium but one of the words we're hearing more and more of regarding yogurt is probiotics it's full of live
bacterial cultures that he'll your gut and boost your immune system number six votes lower cholesterol levels a steaming bowl of fresh cooked oatmeal is the perfect way to start off your date especially if you are trying to prevent or are currently dealing with heart disease or diabetes oats and bran and oatmeal contain a specific type of fiber
known as beta glucan this fiber is great for keeping you feeling full longer which helps with weight loss number 7 flax seeds flax it is an outstanding source of protein and fiber and it also acts as a health protector they've got lignans which act like estrogen in the body that block estrogen receptors on cells that reduce
the rate of cancer cell growth in the body in 12-week study of 15 on middle-aged men by greek researchers they discovered that flaxseed oil consumption resulted in significantly lowered blood pressure readings number 8 cinnamon cinnamon is one of the most delicious and healthiest spices on the planet
it can lower blood sugar levels reduce heart disease risk factors and has a plethora of other impressive health benefits number 90 looking for the most potent source of antioxidants there is then the next time you're in the grocery store look for some tea tea works by breaking down bad cholesterol in the body which prevents blood clots that
improves blood vessel function thus reducing the risk of heart disease number 10 means means can are the least expensive source of protein especially when compared to fresh meat aside from protein complex carbs and fiber beans contain a powerhouse of nutrients including antioxidants and vitamins and minerals such as copper
bullied iron magnesium manganese phosphorus potassium and zinc
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