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Pre-diabetes is a more common condition you might think. About one in three American adults are pre-diabetic - and 90% do not even know it. If you have been diagnosed with this condition, you can feel submerged or disappointed, but it can be a disguised blessing. Catch pre-diabetes before it turns out outdoorsDiabetesAnd eating a pre-diabetic diet, offers a window of time to become proactive on prevention.

Your best defense in the fight to regulate yourblood glucose? Your diet. By limiting empty calories, choose the rightcarbohydratesAND IMPLEMENTATIONcontrol of portionsIt is quite possible to reverse pre-diabetes.

Here are some safe steps to get your blood glucose under control through a pre-diabetes diet.

The difference between pre-diabetes and diabetes

With terms such as type 1, type 2 and pre-diabetes (and even the relatively new concept of type 3 diabetes) tease the different versions of glucose disorders may have a little confusing. Placing right registration. What exactly is pre-diabetes and how will it differ from "regular" diabetes?

As its name suggests, pre-diabetes is a precursor of diabetes in its own right. Technically, it is possible to be pre-diabetic before developing the type 1 (also called "juvenile-else"), but more generally, pre-diabetes refers to an intermediate state between normal blood glucose and diabetes Type 2.

You can receive a diagnosis of pre-diabetes in one of two ways, which both measure the sugars of your blood. A fasting blood glucose test looks at your blood glucose when you have not eaten for at least eight hours. If this number measures between 100 and 125 milligrams per deciliter, it is considered pre-diabetes. The A1C blood test, on the other hand, can detect average blood sugar rates over the last two to three months. A measure of 5.7 to 6.4 is qualified as pre-diabetic. All that is higher than these levels means a real diagnosis of diabetes.

Fortunately, be pre-diabetic does not necessarily mean that you will develop diabetes, but it's not something you want to ignite, either. Have pre-diabetes puts you at an increased risk ofcardiopathy,cerebral accidentand nervous damage.

The basics of healthy eating for pre-diabetes

Because pre-diabetics and diabetes are so closely linked, the regimes recommended for everyone are remarkably similar.

"There is a limited difference in nutrition therapy for pre-diabetic patients compared to diabetic patients, apart from more than essay and blood glucose education," said The Dietitian registered and Certified Diabetes EducatorAubrey Uhling, MBA, RD, CDE. Therefore, if you see food,receipts, Whererestaurant meal Marked as "friendly diabetic", they are probably a good choice for your pre-diabetic power plan as well.

Like adiabetic diet, a large part of a pre-diabetic diet has to do with the number and quality of carbohydrates you eat. Indeed, as carbohydrates are digested, the body converts them into glucose (AKA sugar). When you embark on a pre-diabetic diet, your doctor or dietitian can recommend you to limit yourself or follow the number of carbohydrates that you eat in a day using a carbohydrate counting program or a application. From there, you can transmit to what types of foods offer complex or healthier carbohydrates.

"Once the individual is comfortable with carbohydrate monitoring, we are often starting to refine their diet, focusing on the quality of carbohydrates," says Uhling. It could look like to choosefiber-rich Whole grains on white bread or fresh berries on fruit snacks.

Some people with pre-diabetes also find it useful to consult aglycemic index common foods. This numerical scale tells you how much some foods raise blood glucose, clarifying which choices can keep your stable levels.

Another important task on your pre-diabetes control list: get wise on the control of the portions. Eating enough and not too much can help you lose unwanted books, realizing major dividends in your anti-siebetic efforts. At 2013to study showed that people who lost 10% of theirweight In the six months following a pre-diabetes diagnosis significantly reduces their risk of developing type 2 over the next three years.

You are not sure what a straight-sized steak or mashed potato mashed steak likes? Start with theMYAPPLE OF USDA, which divides a dinner plate in appropriate portions for each food group. Or consult a dietician. Many of them have helpful tips for using familiar images to train your portions, such as the representation of a card game for the amount of meat to eat at dinner or to use your tight fist to gauge an ice cup .

Finally, keep the blood glucose stable, it is better to eat regularly. "Avoid skipping meals or eating too often," says Uhling. A high fiber,noisy The snack or light meal every two to three hours can avoid spikes and harmful drops.

RELATED: Easy, healthy,Recipe ideas of 350 calories You can do at home.

Types of food to eat

Focus on everything,unprocessed foods Can go a long way to keep diabetes at the bay. Whole grains of high fiber, low carbohydrate fruits and vegetables,Migratory meats, andplants Proteins are all building blocks of a healthy pre-diabetic diet. Some best choices to incorporate include:

Non-starchy vegetables

• Green
• pepper
• cucumbers
• asparagus
• artichokes
• aubergine
• celery
• broccoli
• cauliflower
• beets
• mushrooms
• onions
• tomatoes

Fruit with high fiber, low blood glucose

• apples
• oranges
• strawberries
• mango
• plums
• pears
• peaches
• cherries

Whole grains

• Full wheat paste
• quinoa
• barley
• Brown rice
• Oats
• bulgur
• rye

Lean protein

• Chicken breast without skin
• Turkey
• tilapia
• Cod
• Crab
• shrimp
• lean chopped beef or flank steak
• buffalo
• eggs or egg whites
• Tofu
• Edamame
• tempeh

Beans, legumes and walnuts

• Black beans
• Chickpeas
• bean
• Cannellini beans
• Lentils
• Lima beans
• cashew nut
• peanut
• almonds
• nuts

Types of food to avoid

When you try to rebound pre-diabetes, the reduction of processed foods is the key. Too often, packaged conveniences are loaded with refined sugars and other poor quality carbohydrates. Here are some specificities to pay attention to:

• High sugar foods: To keep the sugar consumption low, limit foods such as sweet cereals, granola bars, breakfast pastries and desserts.
• Drinks of empty calories: Soda, fruit juice and sweet coffee drinks can be tasty, but they do not satisfy and offer very littlenutrition. When you need a good solution to drink, try sparkling water with juice splash.
• Wood grains: Why go refined when you could get fiber and nutrients of whole grains? Take a pass on white breads, pasta, crackers and rice.
• Alcohol (in excess): Head from Happy Hour Over-Inlgency. Excessivealcohol Causes of consumptioninflammation, according to which many researchers believe in the process of diabetes disease type 2. Keep it moderate with a glass a day for women or two drinks a day for men or less.

A typical pre-diabetes menu

A sample day of a healthy pre-diabetic diet could look alike:

• Breakfast: Almond of the strawberrygroats (1/2 cup of oat rolled, ½ cup strawberries, 2 tbsp. Almonds, 2 c. T. brown dirt, sprinkle of cinnamon)
• Breakfast: Wrap of Turkey's salad (fresh spinach, shredded carrots, dice turkey, lawyer slices, 1 tbsp. Soup of citrus vinaigrette); Chips of Tortilla and Salsa
• Having dinner: Cookedtilapia with lemon oil and olive oil, quinoa with garlic-grass, steam broccoli
• Taste in the afternoon: Fishing Smoothie (Greek yogurt, frozen peaches, honey drizzle)
• Dessert: Black beanbrownies
• Snack at bedtime: Cracks with cheese and whole wheat

Special diets for prediants

Like more and more Americans develop pre-diabetes (whether they know it or not), new research explore how special schemes could process this condition. Some evidence has linkedvegetarian,Keto,intermittent fast, andFireplaces at a reduced risk of developing diabetes. Talk to your doctor or dieteticist before starting any of these diets. You certainly do not want to start your sweep blood glucose with a food approach that your body might not be used to.

Low

There is no single diet for everyone with pre-diabetes, but most people respond well to a fully controlled diet by fiber portions and low empty calorie and refined carbohydrates. "We treat each patient as an individual because everyone is different and answers differently to food, exercise, stress, etc.," says Uhling. Start with the bases described here and contact your health care team when working to win your hand with your pre-diabetic diet.