With the American diet so rich with fatty, sugary, and preservative-filled foods, it’s no wonder that the CDC is issuing dire warning about prediabetes. According to recent data, 84.1 million people have prediabetes. Unlike having type 2 diabetes though, those with prediabetes still have a chance to turn things around and take control of their health.
If you don’t want to be among the percent of the population with type 2 diabetes, you should look out for the signs of prediabetes.
Signs You May Have Prediabetes
It’s best that you don’t try playing guessing games with your health. For that reason, it’s advised that you go to the doctor to have blood work done. Generally speaking, if you are of certain descent, overweight, have high blood pressure, are over the age of 45, have diabetes in your family history, live a sedentary lifestyle, and have high cholesterol, you are at extremely great risk for prediabetes, and later on, type 2 diabetes if you do nothing about taking precautions for your health.
Without a trip to the doctor, you likely won’t know you have prediabetes like 46% of those that have it. Knowing what you’re up against will help you turn things around and gain control so you can live a longer and fuller life.
What You Can Do About Prediabetes
If any of the indicators mentioned above are true for you, schedule an appointment with your doctor to be sure. You can also take control of your health and reverse prediabetes by changing your diet and eating healthier foods plus making time for 30 minutes of exercise 5 days a week.
As diet is one of the most important factors for managing prediabetes and repairing your health, here is what you should focus on:
- Watch your GI: Your body needs carbs but the good kind. Make sure you choose carbs that are low on the GI like steel-cut oats (not instant with added sugars!), stone-ground whole wheat bread and pastas, sweet potatoes, and non-starchy veggies.
- Incorporate clean, lean protein: While there are no carbs in meat, it can have lots of saturated fat which can translate to high cholesterol levels. Avoid fatty meats and remove the skin from them too. You can also opt for tofu, tempeh, beans and legumes for plant-based options. The more of these you eat, the more satiated you’ll feel.
- Keep portions in check: Even when you eat healthy, too much of a good thing exists. Those foods still have calories so eat only what you need. When you balance things out with lean proteins, you’ll find you’ll feel fuller longer too!
Prediabetes isn’t the end of your good health unless you make it that way. Talk to your doctor, change your diet, and get moving on that exercises to reverse prediabetes!
Ultimately, by taking care of yourself when you’ve been diagnosed with pre-diabetes or type 2 diabetes, you’ll see a major improvement in your health and well-being.
