In many countries, less than ten percent of people are diagnosed with diabetes. However, about one-third of adults may already have varying degree of pre-diabetes symptoms and they could be just one step away from having full-blown diabetes. Globally, diabetes is among the leading causes of death. Uncontrolled diabetes may cause stroke, heart attacks, blindness, kidney failure and loss of limbs.
One way to treat diabetes is to adopt healthy diet and diabetics are required to keep carbohydrate intake at approximately 50 grams per meal and 20 grams per snack. Other than maintaining a balanced diet, they are also required to have a healthy lifestyle. As an example, even healthy people are encouraged to achieve ideal body weight and this is a critical part on preventing diabetes. Weight control is essential for both healthy people and those with diabetes. In fact, everyone should adopt the diabetic way of eating, because it focuses on balanced nutrients.
The first piece of advice for people with pre-diabetes symptoms is to have a meal planning. It is important to meet carbohydrate requirements without overloading our body with it. Determining the amount of carbohydrate we eat each day is an important method to stay on track. We just couldn’t afford to sit down and start grabbing everything on the table. This is a common way people ingest more carbohydrate than they need. People with pre-diabetes should consider how they get all important nutrients from a meal in balanced ways. As an example, by the end of the day, they should think what fruits and veggies they ate today.
Experts suggest that we shouldn’t leave home without healthy snack, such as nuts and chopped fruits. To maximize nutrients, we could bring a small bowl of fruit with yogurt and topped that with chopped nuts. Other alternatives are dried fruits and whole-grain granola bars. This is a good method to have enough carbohydrate and protein in a healthy way. Good fat and protein in snack could slow down our digestion, making us feel full longer. This way, we won’t need to look for snack every 30 minutes. In fact, people who don’t bring healthy snack when they go outside may end up chomping a huge unhealthy sandwich that they purchase in a stall.
When we go to grocery shopping, people with pre-diabetes symptoms should read food labels and fully understand what they are buying. They should know bad fats from good fats. Experts also emphasize differences between unsaturated and saturated fats. Healthy fats are typically categorized as unsaturated fats, which stay liquid at room temperature, these include canola and olive oils. On the other hand, saturated fats are solid when stored at room temperature, these include bits of fat on meat and butter.
When people with pre-diabetes want to control their weight, they should consider the total fat content, because it contributes significantly to the total calories. There are some exceptions to this. Peanut butter and salmon are packed with fat, but they are typically healthy. The total fat content is high in both foods, but the content of unsaturated fat should be higher. It’s the kind of fat that’s good for our heart and it’s something that people need to pay attention to, regardless of whether they have pre-diabetes symptoms or not. For many people, it could feel discouraging for them to transition away from certain kind of foods. For this reason, it would be better to make small changes nearly every day so people with pre-diabetes could start reaching dietary goals. Small steps to take include adding vegetables in snack and eating whole grain bread instead of white bread option. It’s all about slowly incorporating new changes in lifestyle. Changes are important to prevent diabetes and many people urgently need to reach dietary goals in less than a year.