Pre-Diabetes: If You Are At Risk Of Diabetes, Then It Is Important To Know These Things

This article is on pre-diabetes, which is the stage before type-2 diabetes. The report contains information and advice related to rapid weight loss, which may make some people uncomfortable. Therefore, follow it only under the advice and supervision of a doctor or specialist.)) Pre-diabetes means that the level of sugar in your blood is higher than normal, but not so much that it is considered type-2 diabetes.

Esther Walden, senior clinical advisor of Diabetes UK, says that if you make changes in your lifestyle, especially in your diet, then not only can you prevent type-2 diabetes, but you can also completely get rid of pre-diabetes. “Some people think they’re certain they’ll develop type 2 diabetes when they find out they have prediabetes. But many people can reduce their risk. With the right support, type 2 diabetes can be prevented or delayed in up to 50% of cases, says Esther Walden.

How do you know you have prediabetes?

Prediabetes often has no symptoms, so you may not be diagnosed with it yet. “Unfortunately, most people only know they have prediabetes when their blood glucose levels are found to be high during a routine check-up,” says Dr Amanda Avery, associate professor of nutrition and dietetics at the University of Nottingham. Many factors can increase your risk of prediabetes, including your ethnicity, age, diet and weight. All of these play an important role.

Dr Amanda Avery explains, “Insulin is a hormone made in the pancreas that helps keep blood glucose (sugar) at a normal level. If a person is overweight, especially around the abdomen, it becomes more difficult for insulin to control glucose. In fact, when there is more body fat, the cells become less sensitive to the effects of insulin. The body tries to make more insulin to control this, but this effort does not always last long.” So, a lifestyle and eating habits that lead to excess body fat can increase the risk of developing pre-diabetes.

How to change your diet if you have pre-diabetes?

“Every person is different, so there is no one-size-fits-all eating pattern for everyone with pre-diabetes,” says Esther Walden. However, certain types of diets, such as those high in fat, high in GI (glycemic index) and low in fibre, are associated with an increased risk of type 2 diabetes.” According to research, here are four things you can do to delay or possibly avoid type 2 diabetes altogether.

1.Lose 10% of your weight

Always consult your doctor before considering losing weight. Ask them if your pre-diabetes is related to your weight, and if it’s healthy for you to lose some weight. Professor Roy Taylor, a doctor, researcher and author of Life Without Diabetes, carried out research in 2011 that proved for the first time that type 2 diabetes can be reversed. “For most people, losing just 10% of their current weight is enough to reverse the problem, as it reduces the risk of liver damage,” he says. The excess fat stored in the body is removed.”

“This is what was considered nothing less than magic ten years ago. After this, the risk of developing full-blown diabetes is completely eliminated, provided the weight is not allowed to increase again.” The most important thing is that it is not how many kilos you have lost, but what matters is how much of your total weight you have lost.

Professor Taylor says, “The definition of obesity does not matter much here. “Someone develops prediabetes when they exceed their own ‘personal fat threshold’, which can occur at any weight.” That means the threshold is different for each individual, so even people who don’t qualify as obese can be at risk of prediabetes. Although experts generally advise against rapid weight loss diets, Taylor says they can be beneficial in the case of prediabetes.

“Everyone is different, but bear in mind that rapid weight loss (such as eating just 800 calories a day) has been shown repeatedly to reverse type 2 diabetes,” says Prof Taylor. However, it’s important to keep getting the nutrients your body needs during this time.

2. Maintain your weight loss

Some people lose a lot of weight quickly on very low-calorie diets, but it’s not always possible to maintain such a diet for long periods of time. So it’s important to find a way to keep your weight off in the long term. Diabetes UK says vegetarian, vegan diets and reducing carbohydrates slightly are all associated with a reduced risk of type 2 diabetes. And they’re easier to follow than strict diets. These approaches also include a wider variety of foods, a good fibre content and can be low-glycemic index (low-GI), which is good for your overall health.

3. Avoid these foods

Research has linked certain foods to an increased risk of type 2 diabetes. So cutting them out of your daily diet may be helpful. Walden says these include:

• Sugary beverages: These are linked to weight gain because they are high in calories but do not make you feel full. They also cause a rapid rise in blood sugar, which can affect insulin over time and increase the risk of insulin resistance.
• Red and processed meats (such as beef, lamb, pork, ham and sausages): The World Health Organization has suggested that eating high amounts of red or processed meat may increase the risk of type 2 diabetes.
• Refined carbohydrates (such as sugary snacks, white bread): Research has found that ‘high starch, low fibre may increase the risk of type 2 diabetes’. These are often found in refined carbs because the fibre is removed in the process of making them, giving them a higher proportion of starch.
• Potatoes (especially french fries): Diabetes UK says that eating potatoes frequently may increase the risk of type 2 diabetes. This is thought to be because they have a high GI (glycemic index). One study even found that ‘replacing potatoes with wholegrain cereals may reduce the risk of type 2 diabetes.’

4. Eat these foods

“Research has shown us that certain foods are associated with a reduced risk of type 2 diabetes,” says Walden. Fruit and vegetables (especially green leafy vegetables, grapes and apples) A 2012 study found that root vegetables and green leafy vegetables were associated with a reduced risk of type 2 diabetes. A 2013 study found that certain fruits may also reduce the risk of diabetes, with blueberries, grapes and apples coming out on top.

• Whole grains: Several studies suggest that increasing the amount of whole grains in the diet reduces the risk of type 2 diabetes. A 2015 study showed that eating three whole grains (about 45 grams) daily can reduce the risk of type 2 diabetes by 20%.
• Yogurt and cheese: It has been observed that people who eat dairy daily can reduce the risk of diabetes by 5%. And if they take low-fat dairy, it can be reduced by up to 10%. A 2016 study also found that eating yogurt regularly can reduce the risk by up to 14%.
• Unsweetened tea and coffee: One study suggests that people who regularly drink coffee (whether caffeinated or decaf) have a lower risk of type 2 diabetes. On the other hand, another study found that people who drink tea (black, green) daily can also have a reduced risk of diabetes.
• Don’t panic: If you’re told you have prediabetes, it can be scary. But Dr. Amanda Avery says to look at it as an opportunity and motivation to improve your health and perhaps even prevent type 2 diabetes altogether.

If you find it difficult or impossible to completely change your diet, Avery recommends starting with small, easy steps.

“Even small dietary changes can make a big difference, especially if it helps someone get to a healthier weight level.”

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