Alarming statistics about Diabetes:

In 2021, 38.4 million Americans, or 11.6% of the population, had diabetes.

• Two million Americans have type 1 diabetes, including about 304,000 children and adolescents.
• Of the 38.4 million adults with diabetes, 29.7 million were diagnosed, and 8.7 million were undiagnosed.
• 2 million Americans are diagnosed with diabetes every year.
• In 2021, 97.6 million Americans age 18 and older had prediabetes.
• About 352,000 Americans under age 20 are estimated to have diagnosed diabetes, approximately 0.35% of that population.

The rates of diagnosed diabetes in adults by race/ethnic background are:

• 6% of American Indians/Alaskan Native adults
• 1% of non-Hispanic black adults
• 7% of Hispanic adults
• 1% of Asian American adults
• 9% of non-Hispanic white adults

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

Do you feel like you’ve tried every diet created?

After trying many diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good.

It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.

If you’re struggling with weight loss or confused/overwhelmed about what to eat…

I’ve got you covered!

That’s why I created this 5-Day meal plan. In this easy-to-follow guide, you’ll experience:

 

• Surge of energy levels throughout the day (think 2-4pm typically crash n burn)
• Benefits of eating satisfying meals that will keep cravings at bay
• Waking up feeling refreshed, energized, and ready to take on the day

An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!

Click [HERE] to grab your free copy!

 

 

Download my free guide that includes a 5-day meal plan and prep guide w/ fast & easy recipes with an itemized grocery list so that you know exactly what to eat and when!

Another Sandra Recommends

Listen to the FB LIVE Replay for more insightful information on this BLOG.