Follow These Helpful Recommendations To Reverse Pre Diabetes
If you have been diagnosed with pre-diabetes, it could lead to heart disease and type 2 diabetes, which itself can lead to a myriad of other health problems. If you are suffering from pre-diabetes, it means your blood glucose or sugar levels are higher than they should be but not high enough for you to be considered diabetic. However, diabetes is not merely a disease of elevated blood sugar; rather it is just a symptom and not the factors causing the problem. So can pre diabetes be reversed? Read on to find out…
Is Pre Diabetes Reversible?
Elevated insulin from environmental toxins, a highly refined carbohydrate diet and an inactive lifestyle is the real problem. Insulin therapy and most medications aim to increase insulin in order to lower blood sugar. Even if you refuse to believe that diabetes can be reversed, there are still plenty of ways you can increase insulin naturally and lower your blood sugar levels in order to prevent pre-diabetes from leading to type 2 diabetes.
How To Reverse Pre Diabetes?
There are several ways in which you can effectively reverse diabetes, such as:
You can reverse pre-diabetes if you adopt a whole foods diet that includes colorful fruits and vegetables, fibrous foods, and minimal flours and sugars. Such a diet will detoxify your body, especially your liver, will have a low glycemic load, and will minimize inflammation and oxidative stress.
When to eat?
For breakfast, you should eat protein every day. You can maintain your glucose and insulin levels by eating something healthy every 4 hours. If you feel hungry, eat a small snack that contains protein, such as a few almonds. Have dinner at least 2 to 3 hours before bedtime. If you eat healthy protein-rich snacks every 4 hours in the day, you will feel content even if you do not eat too much at dinner.
How much to eat?
It is very important that you control the glycemic load of your diet. This means that all your meals should consist of a combination of adequate amounts of fats, fruits, legumes, nuts, protein, seeds, and vegetable-based whole-food carbohydrates. Make sure you never eat carbohydrates that are quickly absorbed on their own.
What to eat?
There are various real and whole foods that you can eat. Make sure the produce you eat is organic. Seafood is an ideal source of high-quality protein. You will also get essential fatty acids, including omega-3, from cold-water fish. Eating low-glycemic legumes can help ensure that sugars are not rapidly released in the bloodstream and will prevent too much insulin from being released.
Eats lots of fruits like apples, berries, pears, peaches and vegetables like asparagus, broccoli, cabbage, spinach. Dark leafy greens and purple berries also happen to be rich in anti-oxidants Eating garlic and onions can further enhance detoxification because of the unique antioxidants they contain. You can also stabilize blood sugar levels by eating adequate fibrous foods since they will slow down the absorption of carbohydrates.
Replace your cooking oil with extra virgin olive oil, since it contains antioxidants and will prevent inflammation. Soy products can also help improve blood sugar and insulin metabolism. Make sure you eat lots of nuts and seeds as well, such as raw almonds, flax seeds, walnuts, etc. You can even add up to 3 ounces of dark chocolate to your daily diet as chocolate of the dark variety containing 70% cocoa can actually be healthy.
What not to eat?
Make sure you do not eat too much meat. If you must, make sure the lean animal products are grass-fed or organic. Avoid eating junk or processed foods as well as foods that contain high-fructose corn syrup and/or refined sugar and white flour. Artificial sweeteners should be avoided too. Substitute the dairy products you currently consume with gluten-free, unsweetened milk products. Avoid the use of processed oils. Also do not eat canned vegetables and high-glycemic, starchy vegetables.
If you want to improve insulin sensitivity, then it is essential that you exercise. Not only will it improve sugar metabolism, it will also lower central body fat. By exercising regularly, not only can you prevent pre-diabetes from progressing into diabetes, but even reverse it as well.
You should take at least a 30-minute walk on a daily basis. You can particularly lower your blood sugar if you take a walk after dinner. You can also control or reverse pre-diabetes if you spend 60 minutes on sustained aerobic exercise at least 5 to 6 times every week, working at 70% to 85% of your target heart rate. Interval and strength training can be equally beneficial.
Using nutritional supplements can also prove to be beneficial for insulin resistance and reversing type 2 diabetes, such as antioxidants, B-complex vitamins, biotin, chromium, fish oil, magnesium, multi-mineral and multivitamin supplements, and others.
The use of an alpha-lipoic acid supplement is also recommended as it can lead to a significant decrease in blood sugar levels. Even cinnamon can be beneficial, whether you eat it fresh or in the form of a supplement.
A major reason blood sugar imbalances tend to occur is stress. In fact, insulin resistance is often trigged by stress and it is often the cause of diabetes as well. So, it is critical that you partake in activities and practices that help you stay relaxed regularly, such as breathing exercises, meditation, progressive muscle relaxation, yoga, etc.
Conclusion: Can You Reverse Diabetes?
In the 21st century, diabetes has become a major health problem and insulin resistance, which is a precursor to diabetes, can quickly progress into the problem itself if it not addressed in due time. Constant stress, environmental toxins, inactive lifestyles and unhealthy diets have all contributed to the widespread incidence of diabetes. However, you are fortunate if you have only been diagnosed with pre-diabetes, there is still hope of reversing it if you take heed of the recommendations above. If you act accordingly, you will soon notice a significant change in your health and soon you will realize that your pre-diabetes is gradually fading away. Can diabetes be reversed? Diabetes can certainly be reversed, but if you follow my recommended program, it will help you achieve this result in the fastest time possible.