Pre-diabetes puts you on the threshold of diabetes; you are still not considered a diabetic and that should bring a great sigh of relief. Nonetheless, getting to know that your body is likely to have diabetes is a warning sign that you need to attune yourself to the additional requirements of healthy living.
Diet is a significant part of life, and probably the easiest one to change, which can help you in staying within that threshold and keeping diabetes away. By changing diet, you can expect considerable returns without making a heavy investment (and that too risk free)!
Pre-diabetes And Weight (Loss Diet) Relation
The Risk Weight can Bring
Pre-diabetics are at an increased risk for developing type 2 diabetes and heart disease. Pre-diabetes essentially does not produce symptoms and make diagnosis delayed and difficult. People who are 45 years (or older) are advised to get themselves checked for pre-diabetes, particularly when they are overweight.
Obesity is considered a main factor behind insulin resistance which contributes to the development of reversible pre-diabetes. Insulin (hormone) enables the body to absorb blood sugar and convert it into energy. When this hormone does not work properly, it can lead to increased risk of developing Type 2 diabetes which can make you insulin dependent for the rest of the life.
Insulin, obesity and pre-diabetes share a complex relationship which is still under medical review. On one hand, insulin resistance leads to obesity and is a chief cause of pre-diabetes; on the other hand, obesity deteriorates insulin resistance which consequently increases the development of pre-diabetes.
The Role of Diet
Food is the main source of glucose in the body. Too much of it can be harmful, especially when you have been diagnosed as a pre-diabetic. When you consume food, the body breaks it down into glucose for carrying out every day activities. After a meal, the body experiences increased levels of glucose which causes the pancreas to release more insulin till the excess glucose gets absorbed.
A diet rich in carbohydrates can raise glucose to a greater extent. Pre diabetes demands control over carbohydrates and fats which can contribute to increase weight and (potentially) cause problem over time.
The Benefits of Weight Loss Diet in Pre-Diabetes
It is estimated that about 5-10 percent of your initial weight may prevent (or delay) diabetes or help in reversing pre-diabetes. As per a study, pre-diabetic adults can aim to lose up to 3 percent of their body weight through diet, exercise and behavioral strategies. Weight loss is considered one of the preferred tools to keep pre-diabetes under check and control to keep diabetes at bay.
A study reveals that even modest weight loss may be good for enjoying its health benefits. Weight loss can intervene to decrease blood sugar levels, blood pressure and cholesterol levels among pre-diabetics. Frequent contact and synchronization with a health care expert can provide dieting and exercising advice to lose weight.
Reliable sources point out that people having pre-diabetes can prevent it from turning into diabetes (or at least delay it) when they lose certain amount of weight. This is achieved by lowering fats and calories and enhancing physical activity level. In a program (Diabetes Prevention Program), 60 year olds were found to have reduced their possibility of being diabetic by making favorable lifestyle changes.
Not only is there scope for returning to the normal blood sugar levels, but also lowering the risk for heart disease including other diabetes-related outcomes. Maintaining a healthy weight is important for people with insulin resistance or pre-diabetes to help their body use insulin normally.
Guideline for Planning a Weight Loss Diet
Make the Right Choice
When planning a diet for weight loss, expert advice is to focus on balancing carbohydrates, fats and proteins. Since carbohydrates have a significant role in altering blood glucose levels, you need to particularly monitor their intake. Complex carbohydrates are better than simple carbohydrates for pre diabetics.
Healthy fats can be included in your weight loss diet to cater to the body’s fat requirement. Make room for more fruits and vegetables, particularly the less-starchy ones including spinach, green beans, broccoli and carrots. Concentrate on the high-fiber foods into your diet.
Opt for whole grain foods (complex carbohydrates) rather than consuming processed grains. Switch to low-calorie foods by substituting skim milk for whole milk, diet soda for the regular one and other lower-fat versions of food items for the comparatively higher-fat versions.
Make smart snacking choices to refrain from high-fat and high-calorie foods (like chips); focus on eating fresh fruits and whole-wheat crackers. You can consult a doctor or nutritionist (dietician) to arrive at the most suited weight loss diet catering to your specific needs.