Borderline diabetes is a condition when your blood glucose level is beyond the normal count and you are on the verge of being diagnosed as diabetes. If you do not change your lifestyle, your body will stop producing enough beta cells to control blood glucose. Thankfully, prediabetes can be cured. With healthy food and exercise, your sugar lever can get back to normal. Prediabetes does not show significant symptoms. However, if you are feeling frequent urination, increased thirst, and fatigue, you should immediately consult your general practitioner.
Poor diet and lack of exercise are not responsible for causing diabetes. According to a study by the University of Chicago, lack of sleep and stress are associated with increased risk of obesity and diabetes. The pressure of financial commitments, workload, personal problems mounts up the stress forcing you to be awake at nights. Medical treatments are not cheap for pre-diabetics or diabetics. Insulin injections and medication can set you back hundreds of pounds every month. You are not likely to have enough money to bear this cost and as a result, you will rush to the direct lender to take out very bad credit loans with no guarantor and no broker from The Easy Loans in the UK.
These loans are easy to take out as they come with ‘no guarantor and no broker’ policy. However, it may be tough to settle all dues when a large proportion of your money is going to medical bills. If it does not raise the alarm, you will fall prey to other diseases like cardiac arrest, depression, poor digestion, and anxiety. Therefore, as you doubt on the functionality of your body, you should immediately take precautionary moves. The diabetes management plan may help you keep it at bay.
Food plays a paramount role when it comes to the battle against a health issue. The right choice of food not only manages to reverse the diabetes symptoms but also makes you feel good and healthy. There is nothing like the best diet, but a combination of tips mentioned below can help you lower down the risk of diabetes.
Eat healthier carbohydrates
Cutting the intake of carbohydrates outright can reduce the risk of diabetes, but it may cause you other problems. Carbohydrates must include in your diet as they provide you with energy. Not all carbohydrates are salubrious. So which one should you choose?
Add fruits and vegetables in your diet. Most of the people stop consuming fruits because of sweet taste. Well, they contain natural sugar and are healthy for everyone even if you are diabetic. This sugar is different from added sugar that you find in biscuits, chocolates, and cakes.
Eat pulses such as beans and lentils, fish, eggs, chicken, turkey and unsalted nuts, carrots, peas, wholegrain pasta and wholegrain bread, cucumber, spinach, cauliflower, cabbage, broccoli, celery, berries, plums, peaches, and watermelon.
Fibre-rich diet not only keeps your digestion healthy but also prevents a sudden rise in blood sugar.
Be careful with starchy food
There are three types of carbohydrates: starch, fiber, and sugar. High fiber food is good to balance the blood sugar level. Starchy food raises the blood sugar level drastically causing strain on your pancreas to produce beta cells. Your body is not likely to produce enough of them to control blood sugar. Prefer starchy food with the low glycaemic index. Eat wholegrain food like brown rice, pasta, noodles, salads, baked sweet potatoes without peeling the skin. Include chapatti made from whole-wheat flour in your diet.
Eat less salt
If you are at borderline diabetes or diabetes, you are two times more likely to fall prey to heart diseases than those who are not a diabetic patient. High intake of salt in your diet may increase your risk of high blood pressure, which increases the risk of heart diseases. You should cut down the limit of salt to one teaspoonful of salt a day. Avoid having packed food as it already contains a lot of salt. Cook vegetables at home so that you can monitor the quantity of salt. Eat nuts but make sure that they are not salted. If you want to add extra flavor to your food, you should use other herbs and spices.
Eat healthier fats
Your diet must also include healthier fats. They not only give fuel but also increase cognitive skills. The human brain is made of nearly 60% fats. Add unsalted nuts, seeds, oily fish, avocados, olive oil and other food that contains omega fatty acids in your diet. Some people get confused with saturated fats and increase the intake of whole cheese, milk, and ghee. Saturated fats increase the risk of cardiac arrest an stroke. You do not need to completely cut down on the consumption of dairy products. Drink skimmed milk and low-fat yogurt. Avoid ghee, butter, lard and processed food like biscuits, cakes, pastries, white bread, white pasta, red meat, etc. Eat cottage cheese, a bowl of cereals with skimmed milk, a low-fat cheese sandwich along with salad, plain or unsweetened yogurt and buttermilk.
Avoid added sugar
From the very first day when you were diagnosed with prediabetes, cutting down on the sugar outright is all but impossible. Try to whittle down its consumption in a small amount. Avoid fruit juice, energy drinks, carbonated drinks, flavored milk. In the summer season, try to drink plain water as much as you can to hydrate your body. In the early stage, you can use artificial sweeteners to enhance the flavor, but try to stop it taking as soon as possible.
Exercise is a must to keep your blood pressure and blood sugar normal. You do not need to invest money in the gym. Instead, you should go to a park and do brisk walk in the open air. It will also help you keep your digestion stable and balanced.
The bottom line
You do not need to be overwrought of you have been diagnosed with borderline diabetes. Proper medication and little tweaks in your lifestyle can reverse this condition. Keep in touch with your general practitioner and seek advice on how you can improve.