by Deb Read
If you or a loved one has been given the diagnosis of prediabetes or even Type 2 diabetes, you first may feel that you’ll be deprived of the food you love and crave. Although this diagnosis aims at controlling blood sugar and achieving a healthy weight, you don’t need to feel like you’ll be unable to enjoy the foods that you like.
Dr. Chris Pate, M.D., at Biosymmetry, board-certified in Obesity Medicine, often sees patients that would benefit from a diabetic and low carbohydrate diet. The goal with a prediabetes or diabetic patient is to develop a nutritionally balanced meal plan aimed at maintaining blood sugar levels
within a normal range, while supporting a healthy weight. By learning how food, especially carbohydrates, effects blood sugar, his patients can easily modify their diets to lose weight and
feel better. In fact, by decreasing your weight by about 10%, you may even be able to reverse your diabetes according to an article in EndocrineWeb.com.
A diagnosis of prediabetes means that your blood sugars are slightly above normal and that your body is not responding to the insulin your pancreas secretes. Simple adjustments in diet and adding daily exercise can help prevent complications and the progression to diabetes. Here is Pate’s recommended eight-step list: First, achieve a healthy body weight. The closer one is to a healthy body weight or at least an acceptable waist circumference, the more likely one will be able to control and possibly reverse the risk of diabetes. Body mass index (BMI) uses one’s height and weight to determine how much body fat is being carried. A BMI of 18.5 to 25 is considered to be a healthy weight range with a healthy amount of body fat. Another measure, waist
circumference (WC), is considered by many to be a better measure of excess abdominal body fat. A WC of greater than 40 inches for men, and above 35 inches in women, has been shown to
increase the risk of developing health problems such as Type 2 diabetes, heart disease and high
Second, attain normal lab results. Regular lab tests will help your physician determine that
everything is working together to keep your blood sugar, lipids and blood pressure in healthy ranges.
Third, make small lifestyle changes to reduce your risk of developing heart disease, kidney disease, nerve damage, stroke, blindness, and other long-term health problems that can commonly occur in people with diabetes. Small adjustments to one’s diet and the addition of regular physical activity (even if it’s only a 30- to-45-minute daily walk), can make a big difference.
Fourth, add more non starchy vegetables into your meal plans. Avoid vegetables that are higher in sugar like beets, corn, potatoes and squashes.
Fifth, avoid anything white, like flour, rice, pasta, pretzels and potatoes.
Sixth, add more fiber into your diet. Foods high in fiber (beans, peas, lentils, nuts, seeds, etc.) help to slow down the absorption of all sugars in your bloodstream.
Seventh, avoid all processed foods. When a food has been mechanically handled, healthy fats generally have been replaced with saturated fats and more sugar and often have low nutritional value.
Eighth, eat a large breakfast. When you get the bulk of your calories in the morning or early afternoon, you will find it easier to lose weight.
Finally, eat more protein. Protein is satisfying and keep blood sugars stabilized. Always have a few protein sources in your bag to help with afternoon cravings or help you avoid temptations, like birthday parties or office break rooms. Cheese sticks, unsweetened yogurt with berries, beef jerky, boiled eggs, and cottage cheese are just a few examples of healthy snacks that won’t spike
your blood sugar. Deb Read is a Bioidentical Hormone Replacement Therapy consultant, nurse and office manager with Biosymmetry, located a 265 Racine Dr.., Ste. 102, Wilmington. The practice is currently accepting new patients. For more information about their weight-loss program or any of their other services, call or text 910-399-6661, email Contacts. [email protected] or visit Biosymmetry.com.