Currently, over 100 million Americans live with type 2 diabetes or prediabetes, according to the latest government statistics. As you run this sink, let me explain a little how these conditions develop. Everything you eat is broken down so that your body can use the raw materials to fulfill its daily functions (thinking, breathing, moving and back and forth). When you eat carbohydrates from foods such as cereals, pastries, starches, fruits and beans, these carbohydrates are broken down to glucose, which is the main source of energy for your cells. (Ever heard of carbohydrate recharging before a marathon? The theory behind this is related to the accumulation of carbohydrate stores for energy.)
For this energy to reach your cells, your pancreas pumps insulin. You can think of insulin as a delivery truck; his job is to transport glucose to your cells where it can be used for energy. (If transported to your cells but not used for energy, it is stored in your muscle or liver cells as glycogen and then used at a later time.)
In certain situations, your cells become smaller. insulin responsive so that no one is available to get out of the pack and the delivery truck can't deliver energy to your cells. In this case, glucose sticks to your bloodstream. When this happens, your pancreas works extraordinarily to pump more insulin in an effort to bring that energy into your cells. In the end, the pancreas cannot support its work overtime, glucose stays in your bloodstream as your cells do not respond to it and your blood sugar rises above normal levels.
What is the difference between prediabetes and diabetes?
With pre-diabetes and diabetes, your blood sugar levels are higher than normal, but the main difference between these two conditions is whether your blood sugar reaches the cut-off point to be diagnosed with diabetes. Most people are unaware that they have pre-diabetes, but if left untreated, there is a good chance that the diabetes will go to diabetes. However, if caught, studies show a holistic approach to lifestyle that includes a healthy eating plan, some routine activities and a small amount of weight loss can reduce the risk of type 2 diabetes by 58 percent or more.
What can I eat if I have pre-diabetes or diabetes?
With one condition or another, your eating plan is quite similar to other healthy eating plans, such as the Mediterranean diet or a plant-based diet. In fact, studies suggest that a plant-oriented diet rich in foods such as whole grains, fruits, vegetables, beans, nuts and seeds can help improve insulin sensitivity, which means your cells continue to respond to insulin, which allows your truck to fall outside those energy packs. These types of foods, along with foods like coffee, tea and extra virgin olive oil, are high in polyphenolic compounds that are thought to play a role in reducing the risk of type 2 diabetes.
While carbohydrates are promoted this way, you may need to adjust the way you eat your carbohydrates. A diabetes-friendly meal plan emphasizes the smart choice of carbs eaten in the right portions and eaten throughout the day at each of your three meals. This means balancing your choice of carbohydrates with other foods and keeping your portion sizes more modest than you might be used to.
A diet suitable for diabetes is also lower in over-processed sweets, sugary drinks and fine snacks, although
This exemplary day helps illustrate a diet plan suitable for diabetes. This plan provides about 35 grams of carbohydrates from whole foods at each of the three meals and about 10-15 grams at each of the two snacks. Carbohydrate needs are individual, so you may need a little more or a little less. Together with your doctor or nutritionist, you can decide what amount of carbohydrates to meet your needs.
You will notice that the plan includes some fan favorite foods such as pancakes, Asian inspired dishes and sweet treats. Although you may need to cut down on some of the less healthy foods you eat, your food should still be both mentally and physically satisfying, and this plan aims to fill you with and imitate foods such as pancakes and food to eat that can be eaten in a healthier but equally enjoyable way.
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Simple banana pancakes
In a bowl, smash a banana with ½ teaspoon of cinnamon. In a separate bowl, beat 2 eggs plus 2 egg whites. Mix the beaten eggs in a banana puree and mix well. Heat a non-stick frying pan covered with avocado or coconut oil over medium heat and add about ¼ cup of dough at a time to form pancakes, cooking about 1-2 minutes on the side and stirring gently. While the pancakes are cooking, heat a glass of frozen blueberries in the microwave for about 30 seconds. When the pancakes are ready, spread with 1 tablespoon almond oil and top with warmed blueberries.
Greek chicken quinoa salad
Throw 2 cups pre-washed arugula with 1/3 cup boiled quinoa (frozen or left over), ½ small cucumber, diced, 4-5 cherry tomatoes, ¼ cup canned and drained chickpeas, 3 ounces sliced, chicken rose oil and 2 tablespoons pitted, kalamata olives. Toss salad with ¼ teaspoon Greek spice, 2 teaspoons extra virgin olive oil and 1 tbsp red wine vinegar. (19659004) above each circle. Sprinkle with black pepper or other spices if desired.
Easy orange chicken with broccoli over rice
Cut 1 pound chicken into cubes and sauté in avocado oil until cooked and browned. Meanwhile, in a small saucepan, stir together ша cup lower sodium chicken broth, ½ cup orange juice, 1 ½ tablespoon honey, 2 tablespoons tamari, low in sodium or soy sauce, 2 minced garlic cloves and ½ h. pepper. Bring to a boil and then simmer for 10 minutes. While the sauce is simmering, steam about 8 cups of broccoli colored flowers and 3 cups of pre-rich cauliflower (fresh or frozen). When the vegetables are ready, add the broccoli to the pan with the chicken and grease with the sauce, letting it come back short. As your meal comes to a boil, combine her cup of cooked brown rice (melted from frozen or leftovers) with hot cauliflower rice. Serve the chicken and broccoli mixture on the rice mixture. Makes 4 servings.
1 oz dark chocolate
Where does weight loss fit?
If you need to lose weight, losing just a little – defined as 5 percent to 7 percent of your weight – can help your cells respond better to insulin. This helps to keep your blood sugar levels in a healthy range and can prevent or slow prediabetes from progressing to diabetes.
Government figures show that the average woman is about 171 pounds and the average man is about 198 pounds, so for average individuals, losing weight is about 8 or 9 pounds for women and about 10 pounds for men is enough to reduce type 2 diabetes risk. I have found that people tend to have much higher weight loss goals, but when you move the goal, a smaller amount like this is more achievable and much more sustainable. Some people find that they can lose more, but from a health standpoint this amount has significant benefits. And you can achieve this type of weight loss without severely limiting your diet or pushing yourself to extremes in fitness! Many people can lose weight by simply following the healthy eating principles discussed here and developing consistent practices.
How Many Exercises Do I Need?
Again, not so much. According to studies, 150 minutes a week are ideal, although some are always better than no one. Activity is important because it is one of the ways you can help your cells continue to respond to insulin, which again helps keep your blood sugar in a healthy range.
With your activity it is important to develop a routine that you do not do the mind most days. For many people, this means getting to a 30-minute walk five days a week, but for others, group fitness classes may be more enticing. If the weather is challenging, consider taking a shorter, 10-minute walk after eating or signing up for a fitness app so you can train consistently, even when you can't get to the gym. Studies show that sneaking in at some activity for about 30 minutes after a meal can be a particularly good way to help transport glucose to your cells. So if it makes sense to take a walk after dinner, it might be helpful. But my best advice when it comes to staying active is to find something you enjoy doing and write it down when you can! Whether it is right when you wake up (before the requirements of the appointed day) or at lunch with some friends for a walk or other time that suits you. When your fitness is comfortable and easy to fit into your schedule, it is more likely to become a long-term habit that will help keep your blood sugar levels healthy over time.
MORE THAN SAMANT CASSETTE, RD
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