How to Help Pre-Diabetes

14 Feb

Here is a question I recently received from Foodpicker.org

I found out I have pre-diabetes. I’m very confused and don’t know what I should do to treat it. My friend told me to avoid all fruits. Could you help me with how to treat my new diagnosis and if it’s ok to eat fruit?

Answer:  Whenever accepting medical or nutritional advice, make sure it is from a professional with a degree and the right type of certification to back up their knowledge. It is great to get advice from friends when it comes to smaller matters, but not when it puts your health on the line. Remember, fruits are an essential part of the diet. They provide you with several nutrients, phytochemicals, antioxidants, and glucose all needed to maintain a healthy living. It is definitely okay to eat fruit, in fact, it is a necessity. If you are pre-diabetic, reducing your blood sugar levels is one of the most important matters at hand. Here are a few alternatives for reducing blood sugar levels.

  • Do you drink soda? A can of soda is approximately 12 oz., 150 calories, and 70 grams of sugar.  If you drink regular soda, try the diet version for a while, and then try moving to flavored iced tea or water. You will start to feel less bloated, more energetic, and the calories can be up to 10x less than a regular soda.
  • Do you eat fast food? One fast food meal can come out to approximately 2,100 calories, 87 g fat, and 5,100 mg of sodium. That one meal can total your actual calorie intake needs for the day. But, most of us eat more than one meal. So, think about the excessive amount of calories, fat, and sodium you are putting into your body. All of these may contribute to pre-diabetes, cardiovascular disease, atherosclerosis, and many more health associated illnesses.
  • If you find yourself on the go, with no time to make a healthy meal at home, and you pop up at the fast food restaurant you typically go to, try ordering a salad. Take the dressing on the side and top it with 3-4 oz. of chicken breast, nuts, and whatever else is pleasing to your taste buds. Just remember that calories add up, so take care of your portion sizes.
  • If you trying to lose weight, why not try a piece of fruit or fruit salad? A piece of fruit is approximately 50 calories and the natural sugars in fruit help keep your blood sugar levels stable. In addition, fruit is delicious!

These are suggestions that take a while to get used to, but are well worth the wait. If none of these suggestions help you and you are still feeling confused, I highly recommend making an appointment with a Registered Dietitian or Medical Professional.

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