by J Cristian R
A healthy eating lifestyle and a pre diabetic diet is a key factor to prevent pre diabetes and diabetes itself from occurring. The foods which are included in a person’s daily diet can either increase or decrease the possibility of contracting this glucose impairment. What exactly are good to include in the diet of persons with pre diabetes?
Slashing the amount of carbohydrates, sugar, fat and calorie to come up with an effective pre diabetic diet is very important to prevent pre diabetes to become full blown diabetes. It is more advisable to eat sources of complex carbohydrates because they provide energy and keep you fuller for longer periods of time. Complex carbohydrates can be obtained from tomato, onion, broccoli, radish, cucumber, cabbage, artichoke, asparagus, lettuce, cauliflower and spinach. Oat bran breads and cereals, as well varieties of rice like brown rice and wild rice are also complex carbohydrate sources. They also contain other important vitamins and minerals which help in proper metabolic processes. It is also good to include fresh fruits such as oranges, apples and strawberries in a pre diabetic diet.
A pre diabetic diet should also contain protein sources such as legumes like kidney beans, chickpeas and soy beans. They are also good sources of fiber and helps decrease cholesterol level. They also aid in proper digestion and ensure that blood sugar is at a stable level. Do not forget to include fresh water fishes such as herring and salmon as they are essential sources of omega 3 fatty acids. They are good for the heart and can prevent the onset of diabetic complications such as stroke, heart attack and other cardiovascular diseases. If meat cannot be avoided in your dishes, then prefer the leanest cuts. The center loins and hams of pork, sirloins of beef, and breasts of chicken are good cuts. Put the consumption of dairy products in moderation. It will be wise to go for low fat varieties. Deprive your sweet tooth by refraining from eating chocolates, pastries and cakes. They tend to make blood sugar even higher. Practice the use of canola, coconut and olive oils in cooking. They are low in trans-fats. Healthy eating is not the same as over eating. Although you may seem to eat healthy foods, consuming them at extreme quantities at once is also dangerous. Over eating means that more carbohydrates are converted into sugar to the point of being excessive to what the body needs to process energy. Drink plenty of water. It will help dilute and excrete excess blood sugar through urine. Avoid sodas and sweetened drinks.
Pre diabetic diet should also be implemented together with a daily active lifestyle. This can be achieved by engaging in regular exercise routine. There are lots of exercise routines which you can perform from breeze walking, jogging, swimming, engaging in sports, and even dancing. You just have to choose which form best motivates you to turn the stored energy into proper use. This ensures that the converted sugar will not be metabolized into fat. This also ensures that you are maintaining proper weight and preventing extra weight gain.