According to the statistics, every third U.S. adult suffers from borderline diabetes. This condition is characterized by an increased level of blood sugars that is lower than that of diabetes. Those people suffer from insulin resistance that prevents their bodies from getting energy from glucose. Borderline diabetes may cause cardiovascular disease or diabetes mellitus type 2. To postpone the development of more dangerous conditions, people should change their eating habits and lifestyle.
Carbs are responsible for the production of sugar in the body. While carbohydrates are the source of energy and deliver essential nutrients to the body, they work for lowering blood sugar levels as well as risk for diabetes. Foods that are rich in carbs include quinoa, veggies, oats, buckwheat, beans, blueberries, dairy produce, bananas, and others. However, most of the vegetables contain minimal or no carbs. To eat healthy, make sure that one-quarter of your plate contains carbs, a half of it is filled with low carb veggies, and the rest of it is accounted for lean protein.
To control sugar levels, doctors recommend their patients to avoid consuming refined carbs. Limiting white bread, desserts, and sugary beverages is important because these foods and drinks have refined carbohydrates which in their turn increase the risk for development of diabetes. Juices and soda that contain lots of sugar shouldn’t be on your table because they raise the level of your blood sugars very quickly.
Foods That Are Rich in Fiber
Some scholars claim that fiber works for reducing risks for developing diabetes mellitus type 2. Products that are rich in fiber include artichokes, broccoli, raspberries, pears, avocados, oatmeal, and others. It’s better if you opt for bulgur and buckwheat instead of white bread and rice. It’s recommended to avoid potatoes and eat lots of beans because potatoes make you gain pounds while legumes are rich in protein that is slowly digested.
Sodium and Fat
It has been said that diabetes is positively associated with other serious diseases. Hypertension and high cholesterol levels present a risk factor for developing heart disease. Refuse to eat high sodium foods may prevent high blood pressure. Tinned foods, prefabricated meat, salted snacks, and junk foods usually contain much sodium. To normalize your cholesterol levels, refuse to consume saturated fats. That means that you have to avoid red meat, processed foods, and ice cream. You better eat foods that contain healthy fats to lower your risk to develop diabetes as well as cardiovascular disease.
The glycemic index determines how fast foods increase blood sugar levels. It is known that fat and fiber lower the GI while processed and ripped foods have opposite effect. Except for eating tiny portions, it is also important to opt for foods that are low in the GI or combine them with high GI ones to normalize your blood sugar levels.
Weight Loss and Exercising
It has been proved that 5-7% loss in weight can slow down or avoid the diabetes mellitus type 2 development. That means that it is enough to lose 10-14 pounds for a man or woman who weighs approximately two hundred pounds. Avoiding foods that are rich in calories and consuming more products that are rich in fiber as well as doing some exercises for about twenty minutes a day can help you get rid of excessive pounds and reduce your risk for developing diabetes. If you suffer from borderline diabetes, you should check your blood glucose levels every half of a year.