Pre-diabetes is determined by your fasting blood glucose ("blood sugar") level.
Normal fasting glucose 70 - 100mg/dl
Pre-Diabetes(impaired fasting glucose) 101 - 125mg/dl
Diabetes 126mg/dl or higher on two occasions
- Include daily physical activity
The muscles use sugar/glucose for energy, activities like walking, bicycling, jogging, swimming etc help to lower your blood glucose. Aim for 30-60 minutes or more per day.
-Lose weight if you are overweight
Extra body fat contributes to insulin resistance and pre-diabetes, cut your calorie intake by 250-500calories per day. For example
- Reduce your portion sizes
-Reduce your intake of high carbohydrate food such as bread, pasta, rice, chips, cookies and other sweet desserts etc
-Limit nuts to a small handful (1/4cup or less) per day
-Choose Low calorie dressings or use regular salad dressing sparingly
-Reduce intake of carbohydrates
Carbohydrates cause blood sugar levels to rise, carbohydrate intake usually needs to be reduced and spread evenly throughout the day, foods such as bread, garri, semo,cassava, chips, fruit juices, sugars etc
LOWER-CARBOHYDRATE EATING PATTERN
- Don't eat too much carbohydrate at one meal or snack. Combine a carbohydrate food with lean protein (fish, skinless chicken) and unsaturated fat for balanced meals and snacks
- Try a lower carbohydrate breakfast e.g a slice of whole grain bread (wheat bread) with an egg white omelet
- Choose high fiber, unrefined, whole grain carbohydrate (oatmeal, brown rice, wheat bread etc) you still must watch your portion sizes
-Eat a heart-healthy diet low in saturated fats (diary and animal products), trans fat (fast foods and many packaged foods) and cholesterol (egg yolk, organ meats etc). Foods high in unsaturated fats e.g (olive oil, nuts, avocado, fatty fish) can be included.
*Remember high fat foods are high in calories*