Foods you consume are generally a mixture of proteins
Diabetes is a serious chronic disease that is afflicting millions of people around the world.
If you’re diabetic and are unable to manage your blood sugar levels, you will likely be diagnosed with some or all of the serious health issues, like kidney failure, heart disease and nerve damage among other conditions.
Pre-diabetes is a disease where your blood sugar levels are higher than they ought to be, but not to the point that you’re diagnosed diabetic. Studies suggest that as high as 70% of those suffering from pre-diabetes be diagnosed with full type 2 diabetes.
This means that 30% of patients can stop the progress of the disease before it turns into an ongoing disease. If you’ve been diagnosed with pre-diabetes getting into full-blown diabetes isn’t inevitable.
It is impossible to change your previous habits, your age, or your genetics, however you can alter your way of life… what you dress and the food and drinks you consume.
How your digestive system works
Foods you consume are generally a mixture of proteins, carbohydrates and fats in various amounts. A portion of meat, for instance, has a lot of proteins and fats. Potatoes, for instance, contain plenty of carbohydrates.
After you’ve digested a small amount of food, it’s broken down into its primary constituents… carbohydrates proteins, fats and proteins. The components are broken down in the digestive system, and then released into your bloodstream which circulates them around your body.
The energy you need comes from glucose. It is a basic sugar. It is however your body’s primary source for energy.
Most glucose is produced by digesting both starch and sugar contained in carbohydrates, which are found in food items like rice pasta, grains, breads, pasta as well as potatoes, fruit and certain vegetables. The glucose created by digestive process in your stomach gets carried into the bloodstream and is then pumped out to your cells.
The fuel that glucose provides is cells… it drives your thoughts, movement, and pretty much everything else you do.
To provide energy to your cells, glucose needs to enter them. This can only be done through insulin.
Insulin is an hormone (a kind of chemical). It is created by the pancreas. It releases insulin to your bloodstream, where it circulates around your body before interacting with glucose during the same route. The goal that insulin serves is to allow glucose to get into the cells of your body.
To accomplish this, insulin binds to a receptor located on the cell’s surface. The cell’s membrane is then reshaped to allow glucose into the cell. Cells then can use glucose as fuel.
This system of glucose and insulin must function properly in order for you looking to stay healthy.
If the insulin doesn’t perform its task of opening the cell’s doorway’ for glucose, it cannot be absorbed into the cells… so the cells will eventually run out of fuel.
The condition of diabetes is one that occurs when the glucose-insulin system fails to function properly.
There are two main types of type 2 diabetes. (a) Type 1 diabetes and (b) type 2. Over 95% of patients suffer from type 2 diabetes.
Type 1 diabetics suffer from a lack of insulin., the pancreas is not producing any insulin, or at the very least only a small amount. It is impossible to treat type 1 diabetes. The only way diabetics will survive is by taking regular doses of insulin.
When it comes to type 2 diabetes the pancreas is able to produce insulin that is released into bloodstream. However, when insulin is released in a cell, it faces difficulties attaching itself to the receptor. Therefore, it is unable to cause the cell’s membrane to open and let glucose get into the cell.
Insulin resistance refers to the condition where insulin is ineffective at attaching itself to receptors on cells.
Imagine the key that is trying to slip into a lock on a door. When the door is blocked… for instance using a small amount of chewing gum… the key will not be able to get inside. There’s absolutely nothing wrong with your key , and there is nothing to do with the locking. However, before the key can be inserted the lock, it must be cleaned.
One of the major causes for insulin resistance is that it has cells that are blocked by fat. One way of unblock the doors is to eliminate all fats as possible from your diet over up to six weeks (at minimum) until the receptors on your cells are clear of fat.
What are you able to do to stop type 2 diabetes from developing from pre-diabetes to a full-blown chronic disease… which comes with the increased risk for heart attack, strokes kidney transplants, blindness, leg amputations and other horrible ailments?
Change your lifestyle using:
Exercise and
Diet
Here are 12 ways you can try:
1. Avoid sedentary behavior
A sedentary way of life is one where you sit for the majority of the time and perform only a small amount of physical exercise. The link between sedentary habits as well as the possibility of developing developing diabetes is well established.
A review of the results of 47 research studies showed that those who spend the majority of their time engaged in sedentary activities (eg office workers) are at 91% of the risk for developing type 2 diabetes.
When you’re in the office, you have many ways to change your habits of sitting down:
Get up at your workstation and take a walk for a couple of minutes every hour.
Sit instead of standing while talking on the phone.
Instead, take steps instead of taking the lift.
You can park far away from the store so that you’ll need to walk for some distance to enter.
Enjoy long walks at night (easy when you own an animal).
The most effective way to overcome your sedentary habit is to set a schedule of actions you can perform every day.
2. Get lots of exercise
Research suggests that physical activity improves the insulin sensitivity cell… When you exercise less insulin is needed for blood glucose to get into the cells.
Different types of physical activities decrease blood glucose levels for pre-diabetic adult who are overweight or obese… which includes exercises that are aerobic, strength training and high-intensity interval exercise.
A study of people with pre-diabetes showed that intense exercise can increase the sensitivity of insulin up to 85 %… while moderately intensive exercise raised it by more than 50 percent. However, this effect was only observed during the times the participants actually exercised.
Another study showed that to increase the insulin response of diabetics in the pre-diabetic stage, they had to burn at least 2,000 calories per week via exercise… But that isn’t difficult to accomplish if you put your sights on it.
The trick is to choose an activity that you are interested in and do regularly and then keep it up in the long run.
3 Stop smoking
Apart from lung cancers or prostate, breast colon, oesophagus, colon as well as digestive tract and heart disease and emphysema, studies show strong connections to the smoking of cigarettes (and exposure to smoke from second-hand sources) as well as Type 2 Diabetes.
Smoking cigarettes increases the risk of developing diabetes by 44% for the average smoker and 61% among high-risk smokers (more than 20 cigarettes per day) as compared to non-smokers , according to an analysis of a number of studies, which together comprised more than a million smokers.
However, quitting can reduce the chance over time, but not immediately.
A study of men who were middle-aged smokers shows that after five years of stopping smoking, their chances of developing diabetes were decreased by 13%, and, after 20 years, it was the same as those who never ever smoked.
[4] Lose weight
The majority of people who suffer from the type 2 form of diabetes, are obese or overweight. Furthermore, people who have pre-diabetes usually carry visceral fat … which means they carry excess weight in their abdomen and middle organs like the liver.
Research has shown that excessive visceral fat can cause insulin resistance, which increases the risk of developing diabetes in a significant way. This risk can be minimized through weight loss, particularly in the middle.
A study of over 1,000 participants found that for each kilogram (2.2 pounds) they shed the risk of developing diabetes decreased by 16 percent. The study also revealed that the greatest reduction in risks was 96% that is, losing 6 kilograms (13.2 pounds).
There are many good ways to lose pounds… exercising… diets.
You can choose from a wide range of diets to pick among: Mediterranean, paleo, low-carb vegetarian. Perhaps the best is the diet known as the Beating-Diabetes diet.
5. Reduce the amount of fats in your diet
As you’ve probably guessed the primary reason for the condition is the fat blocking the receptors within the muscle cells, causing insulin is unable to open cell membranes, allowing glucose to pass through. It is believed that the “cure” is to unblock the receptors.
If you’re pre-diabetic, it is possible that fat is already causing problems for the receptors. It is possible to unblock the receptors by reducing the amount of fat that you consume through your diet.
To cut down on the fat in your diet:
ensure there is less than 10 percent of the energy you get from the food you consume is derived through fat (read the label) and
cut down on your consumption of animal products and eggs, as well as dairy products as much as you can, and concentrate on eating foods that are that are based on the plants (fruit as well as vegetables).
It’s as easy as that.
Reduce the refined carbohydrates you consume
Refined carbohydrates are sugar that has been refined and grains which are milled. This process strips dietary fibre minerals, vitamins, and fibre from the grain.
Examples of refined carbohydrates include White sugar, Granulated Sugar the high fructose corn syrup, and other such items and white rice, white flour white pasta, etc. They are digested much faster than non-refined carbohydrates.
Numerous studies have demonstrated that there is a connection between the consumption of sugar and other refined carbs , and the risk of developing diabetes.
For instance, an analysis which looked at a collection of 37 studies showed that people who consume the most refined carbohydrates are 40percent more likely to be diagnosed with diabetes than those with the lower intakes.
This is due to the simple sugars as well as refined carbohydrates are digested rapidly and then absorbed quickly into the bloodstream. This leads to a surge in the amount of glucose in the blood.
However, since you’re pre-diabetic the cells in your body are unable to take on the actions of insulin. The result is that the spike in glucose causes the pancreas to create more insulin.
In time, this can lead to an increase in levels of insulin and blood glucose within your body until the time you get complete diabetes.
To prevent this from happening, you have to quit putting sugar into your coffee and tea and also stop drinking sodas, and other drinks that contain sugar.
It is also important to begin eating foods that are natural, such as whole grains fruit, legumes, fruits and vegetables that are not cooked These are all the top sources of unrefined carbohydrates.
[7] Eat a high fibre diet
Dietary fibre is an indigestible part of plant food. There are two kinds of fibre, and eating enough of both is essential to prevent pre-diabetes from becoming the more severe form.
Soluble fibre is a fibre that dissolves in water, forming an opaque gel-like substance that reduces the rate of absorption of food and reduces the risk of abrupt increases in blood glucose.
Insoluble fibre can’t dissolve in water, but can take up water and makes your stool bulkier which makes it easier for your stool to pass through. It is also linked to decreases in blood glucose levels however the mechanism behind this is not understood.
The most important sources of soluble fiber include… beans (beans peas, peas, and others). )… cereals (oats barley, rye and oats )… vegetables, such as artichokes, broccoli and carrots… roots vegetables like onion and sweet potato… along with the inner linings of certain fruit like prunes or plums, berries apple, and bananas.
Insoluble fibre is located mostly in… entire cereal grains… the bran of corn and wheat… Nuts and seeds… potatoes’ skins… Flax seeds… fruits like bananas and avocados… certain skins, like those on tomatoes… and even vegetables such as green beans courgettes, cauliflower (zucchini) and celeriac.
Certain plants have significant amounts of both insoluble and soluble fibre. Take advantage of lots of fruits and vegetables and you’ll be able to have enough fibre to avoid your pre-diabetes from developing into diabetes.
Limit your consumption of processed foods.
Processed food items, like bacon sausage, pate, salami breakfast cereals, cheeses as well as tinned vegetable bread and snack foods that are savoury (crisps sausage rolls, pasties, and pies) biscuits and cakes microwave meals, and more contain oils and added fats, as well as refined grains, sugars as well as all kinds of additives.
Foods processed for processing are associated with various health issues including diabetes. A study has found that low-quality diets high in processed foods can increase the risk of developing diabetes by 30%..
To prevent your diabetes from becoming chronic it is essential to cut down on processed food. Take a diet of fruits, vegetables and nuts, as well as other plant-based food items instead.
Restrict portion sizes
After food is absorbed into in your stomach begins to be digested in a single step.
Unsurprisingly, eating too much in one time has been proven to raise blood sugar levels and insulin levels in those who are diabetic predisposed.
A study that lasted two years of men who were pre-diabetic discovered that those who cut down on the amount of food they consumed at one time had a 46% lower chance of developing diabetes as compared to those who ate huge quantities.
Another study on people suffering from diabetes relapses found that those who exercised portion control reduced their insulin and blood glucose levels by a significant amount after 12 months.
In order to avoid the development of diabetes you must practice portions control.
10. Drink plenty of coffee, water and tea
The water… plenty of it… is your first drink of choice.
Drinking water all times means that you’ll be avoiding drinks which are loaded with sugar, preservatives, and other suspicious ingredients.
A massive observational study of 2,800 people revealed that people who consumed more than two servings of sugar-sweetened drinks daily had a 99% increase in likelihood to develop LADA and 20 percent higher risk to develop type 2 diabetes.
LADA, a form of latent autoimmune diabetes in adult patients, is one kind that is a type of type one diabetes that is seen for people who are who are over the age of 18.
Certain studies have shown that drinking more water (as as opposed to increasing the amount of sodas and fruit juices that you consume) results in better blood sugar control and an insulin response.
A study of 24 weeks, for instance, revealed that obese adults who switched the diet drinks with water in a weight loss program saw a decrease in insulin resistance, as well as lower levels of insulin and blood glucose after fasting.
So , drink plenty of fluids At minimum 2 to 4 litres daily to avoid the development of diabetes.
Be sure to stay away from sweetened energy drinks and sodas. Instead, if you require an energy or motivation booster, choose tea or coffee.
Tea and coffee contain polyphenols antioxidants, which can aid in preventing diabetes. Green tea also has epigallocatechin gallate (EGCG) which is a distinctive antioxidant, which has been proven to decrease the production of blood sugar by the liver, and to improve the sensitivity of insulin.
A number of studies have demonstrated the consumption of coffee on an everyday routinely reduces the risk of developing type 2 diabetes by anything between 8 and 54 percent. The most significant reduction in risk is observed for those who consume the most.
A look at a variety of studies, which included coffee and tea and coffee, yielded similar results. This review also demonstrated that the chance to develop diabetes decreased by the greatest amount among ladies (of different sizes) and obese men.
Also, drink good to drink plenty of tea, water and coffee for those who want to prevent developing diabetes.
11. Take a regular nutritional supplement
The term”nutritional supplement” covers micronutrients like vitamins, minerals in food and the fatty acids.
Vitamins are essential to the health of a person. Every vitamin falls into one of two major groups… liquid-soluble and fat-soluble.
It is water-soluble … comprise all B vitamins as well as vitamin C. These vitamins aren’t kept in the body, and you eliminate excess amounts within your body through urine. They are therefore not able to accumulate to levels that are toxic in your body.
The fat-soluble … include vitamins B, D, E and K. To absorb these vitamins, you must have some weight in fats in your daily diet. In excess quantities, they are stored in the body’s fat, and they can theoretically, grow to levels that could be toxic. However, this is extremely unlikely.
Minerals are classified into two categories… the major minerals as well as trace minerals.
Major minerals are those that you require in quantities that are 100 milligrams (mg) at least every daily. They include magnesium, calcium, phosphorus and potassium. They also include sulphur, sodium and chloride.
Trace minerals are required in amounts less than 100mg daily. Trace minerals are iron, fluoride, iodine selenium, copper manganese, chromium, and molybdenum.
Minerals are utilized in many different ways. For instance your body makes use of calcium to create teeth and bones, and iron is the ingredient that makes haemoglobin that is found in the red blood cells of your.
The functions of all vitamins and minerals aren’t well understood by scientists and even although the results of tests conducted in clinical trials frequently contradict one another A daily supplement to your diet can help to prevent pre-diabetes becoming diabetes-like.
Here’s the steps you should do on a regular basis:
Multivitamin * to ensure your nutritional needs are taken care of
Vitamin B12 (4mcg) in an extra tablet * to support the condition of your nerve system, as the pre-diabetes condition is likely to be negatively affecting your nerves already.
Calcium (400mg) along with Vitamin D (2.5mcg) together in a separate tablet to help maintain the good health of your bones
Cod-liver oil with high-strength vitamin D and E, contained in an additional capsule * to ensure that you are getting enough of essential omega 3 and omega 6.
The emphasis is on vitamin D since it is essential to maintain a healthy control of your blood glucose levels.
Many studies indicate that people with inadequate levels of Vitamin D levels in their bloodstreams are more likely to develop for all forms of diabetes. One study revealed that people with the highest concentration of vitamin D present in blood samples were 33% more likely not to be diagnosed with diabetes as compared to those who had the lowest levels.
The majority of health organizations recommend keeping an vitamin D blood level of at minimum 75nmol/L (30ng/ml).
Research studies conducted under controlled conditions have demonstrated that when those lacking in vitamin D, they take supplements their blood sugar levels are normalized and the chance of developing diabetes is diminished substantially.
Include natural herbs in your diet
The web is brimming with assertions, usually false claims that certain herbs could help prevent the development of pre-diabetes into the full-blown form of the condition. Here are some of the more reliable claims:
Cinnamon … is an aromatic spice that has distinct flavor. It is employed in traditional medical practices to treat a range of medical ailments, with some results.
The internet has reported that cinnamon may reduce the fasting glucose levels by as much as 30 percent, so I started adding a large amount of cinnamon to the porridge (oatmeal) each morning. After a few days my average glucose levels upon the day of my first awakening had decreased by 0.5mmol/l (9mg/l) roughly 8 percent, which is a just a little short of 30, %… which is a substantial drop, however.
I believe the spice which comes in the form of powdered ground that you can purchase from your local grocery store, will aid in boosting your blood sugar levels and, consequently, help to prevent the development of diabetes in people with pre-diabetes.
Bitter Melon… also known as bitter gourd, also known as Karela (in India), is an unusual vegetable-fruit that can be consumed as a snack or as a medicine. It is frequently suggested for the treatment of diabetes.
Numerous clinical studies have demonstrated that bitter melon has a positive effect in reducing blood glucose levels, boosting the release of insulin, and reducing insulin resistance.
In January of 2011 For instance, results of a four-week research trial were published in Journal of Ethnopharmacology, which revealed that a daily 2,000 mg dose of bitter melon reduced blood glucose levels for those suffering from the type 2 form of diabetes. The hypoglycemic effect however was lower than the 1,000 mg daily dose of metformin, which is a well-known treatment for diabetes.
Although it might aid in preventing your diabetes from becoming worse, bitter melons need to be handled with caution because it is associated with abortions that are induced and miscarriages among the animals… it must be avoided if you’re pregnant or plan to become pregnant.
Curcumin … is an ingredient in turmeric, which is one of the primary ingredient in curries. It is an anti-inflammatory ingredient with strong properties and has been utilized in Ayurvedic treatment for thousands of years.
Research suggests that curcumin could help to reduce inflammation markers in those with pre-diabetes.
In a controlled study of 9 months of 240 adults who were pre-diabetic In the study, none of those who took 750 mg of curcumin a day were diagnosed with diabetes, however more than 16% of the control group developed. The study also revealed that the insulin sensitivity of those who were taking curcumin increased, along with the pancreas insulin-producing cells.
Therefore, the advantages of curcumin for reducing insulin resistance as well as reducing the chance that people with pre-diabetes will develop diabetes are well confirmed.
Berberine … is an alkaloid that is extracted from various plants that are used in traditional Chinese medical. It has been shown to have anti-inflammatory and anti diabetic effects. It does this by reducing creation of insulin in liver cells and enhancing the sensitivity of insulin.
A compilation of 14 research on animals and humans has revealed that 1,500mg Berberine, given with three 500mg doses is just as effective as 1,500mg of metformin , or 4 mg of glibenclamide. These are two well-known medications to treat Type 2 Diabetes. Berberine is among the few supplements that have been proven to work as well as standard diabetic medications.
Berberine can interfere with the effects of other drugs, and it is important to exercise caution… consult your physician prior to attempting to take it in order to avoid the progression of your diabetes.
A word of caution (1): Spurious claims that certain supplements will help or treat diseases are prevalent on the web. However , there are some trusted websites that offer research-based data. They are mostly linked to well-known medical schools, universities or teaching hospitals.
Caution (2) Note: Certain supplements and herbs may interfere in conjunction with the diabetes medications (including insulin) and lead to an excessively low blood glucose levels. Make sure to consult your doctor prior to using these supplements.
Conclusion
The condition can progress to complete diabetes quickly when you don’t take action about it. The medical implications of having diabetes can be very grave indeed.