Amazing but true: Approximately 88 million American adults—1 in 3—have Pre-Diabetes.
More than 84% of people with Pre-Diabetes don’t know they have it.
It’s real.
It’s common.
And most importantly, it’s reversible.
You can prevent or delay prediabetes from developing into type 2 Diabetes.
Here, I dish out some surprising truths and simple, proven lifestyle changes that you can do to stay healthy.
Surprising Truth #1: Prediabetes Flies Under the Radar
You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems show up.
That’s why it’s important to talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, which include:
- Being overweight (One marker is BMI 25 to 29.9)
- Being 45 years or older
- Having a parent, brother, or sister with type 2 diabetes
- Being physically active less than 3 times a week
- History of gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.
Surprising Truth #2:Prediabetes = Pre VENT diabetes
Think of prediabetes as a fork in the road:
Ignore it (or don’t manage it properly like restricting carbs), and your risk for type 2 diabetes goes up. (going to the left)
OR
Lose a modest amount of weight and get regular physical activity, and your risk goes down. (going to the right)
Modest weight loss means 5% to 7% of body weight, just 10 to 14 pounds for a 200-pound person.
Regular physical activity means getting at least 150 minutes a week of brisk walking (15 minute/mile) or similar activity. This equates to just 30 minutes a day, five days a week.
Don’t Miss this: With the right support, pre-diabetes is reversible in 3 months. Maintaining blood sugar levels between 5.7 and 6.4 for 1, 2 and 3+ years is NOT normal, progress or desirable. I do fault doctor’s when they don’t stress the importance of working with a dietitian. Let’s partner together (or find another dietitian) to reverse the numbers and get you back in good health.
Lifestyle Change #1 : Eating more fiber-rich foods
Fiber offers several benefits. It helps you feel fuller, longer. Fiber adds bulk to your diet, making bowel movements easier to pass.
Eating fiber-rich foods can make you less likely to overeat. They also help you avoid the “crash” that can come from eating a high sugar food. These types of foods will often give you a big boost of energy, but make you feel tired shortly after.
Examples of high-fiber foods include:
- beans and legumes
- fruits and vegetables that have an edible skin (where fiber resides)
- whole grain such as breads, quinoa or barley, cereals (Example: plain oatmeal, cold cereal like FiberOne Honey Clusters), or pasta (portion control is key)
Lifestyle Change #2: Eat lean meats
Meat doesn’t contain carbohydrates, but it can be a significant source of saturated fat in your diet. Eating a lot of fatty meat can lead to high cholesterol levels.
If you have prediabetes, a diet low in saturated fat and (everyone) trans fat can help reduce your risk of heart disease. It’s recommended that you avoid cuts of meat with visible fat or skin.
Choose protein sources such as the following:
- chicken without skin
- (limit egg yolk to one per day) / egg substitute or egg whites
- beans and legumes
- soybean products, such as tofu and tempeh
- fish, such as cod, flounder, haddock, halibut, tuna, trout or and powerhouse salmon (wild caught for fish)
- lean beef cuts, such as flank steak, ground round, tenderloin, and roast with fat trimmed (for ground beef/turkey 90% lean or higher)
- shellfish, such as crab, lobster, shrimp, or scallops
- turkey without skin
- low fat regular or Greek yogurt (preference, both healthy options)
Sandra Recommends
It’s not too late to grab your spot in my newly updated for 2023 30-day Nutrition, Weight Loss, and Total Body Wellness Program called “Body Reboot Blueprint®“.
Here is a quick overview on how the program is organized. You will:
- get 4 weekly sessions of live training with interactive activities to implement change each week to keep you on track and motivated while providing the accountability you crave!
- have access to a fun and safe environment for you to motivate others as well as receive encouragement from your fellow Rebooters!
- begin breaking free from those food strongholds that has been hindering your weight loss progress!
- create a lifestyle of self-care that will empower you to maintain your lost weight and to step into your highest level of health!
If you are struggling with your weight – Know you are not alone and you are in the right place!
I want to ask you something:
- Do you find that the number on the scale reached a plateau?
- Tired of trying every diet out there without any real success?
- Do you find that you’re unsure of what to eat that will finally work?
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- Add more accountability and community support to ensure that 2023 is YOUR year to have success at feeling and looking your BEST!
What about having a realistic and sustainable plan to follow and a solid knowledge base to make good food choices?
I invite you to check out body reboot blueprint, my newly updated for 2023 30-day nutrition, weight loss and total body wellness group program that begins on January 26th
Click HERE to grab your spot!