Pre Diabetes Diet & Solutions: 7 Ways Prevent Diabetes

May 6, 2014 (Updated: August 16, 2018)
Lily Moran

The number of people with Type 2 diabetes has increased more than 60 percent since 1991.

Today, roughly 10 percent of all Americans – about 30 million people – have diabetes, but only about half of them are aware of it.

In fact, the CDC (Centers for Disease Control) projects that one out of every three Americans born after 2000 will develop the disease.

Another 70 million Americans have a condition called pre diabetes or metabolic syndrome.

Native Americans, Alaskan natives, African-Americans, and Hispanics are at higher risk for diabetes-related illnesses than Caucasians.

But no matter who you are or where you’re from, making a few simple lifestyle changes can help you avoid developing full-blown, Type 2 diabetes.

If you’ve been diagnosed with diabetes or pre diabetes, your doctor may have suggested prescription drugs, such as Metformin.

While Metformin is one of the more popular medications for these conditions and has even been recommended as an anti-aging drug, it can come with nasty side effects—diarrhea, muscle pain, cramping, fever or chills to name a few.

Fortunately, drugs are not the only way to take control of diabetes.

Here are seven simple, easy-to-make changes to help put you in control of your health and keep your doctor off your back…without resorting to expensive prescription drugs.

Skip the Sugar

My number one recommendation for anyone with pre diabetes or type 2 diabetes is to reduce intake of starchy, sugary foods like breads, cookies, cake, pasta, potatoes, and white rice.

Replace these foods with fruits, veggies, and complex carbohydrates like brown rice, quinoa, and barley. It may sound tough at first, but this one step can have a dramatic effect, not only on your blood sugar but on your overall energy.

The Mediterranean Diet

This eating plan can help with blood sugar management, because it keeps the glycemic load low. (The glycemic load is a way of measuring how much a food raises blood sugar. Research has shown that diets with higher glycemic loads elevate diabetes risk.)

The Mediterranean diet — vegetables, fruits, legumes, fish, olive oil, and nuts, with small amounts of dairy and meat — is a great way to keep your glycemic load nice and low.

Italian researchers, for example, recorded the diets of more than 22,000 men and women over the course of 11 years.

People who stuck to the Mediterranean diet were significantly less likely to develop diabetes than those who strayed from the eating plan.

Eat Fruit, Avoid Fruit Juice

In the study mentioned above, researchers found that people who ate three or more weekly servings of apples and pears, bananas, blueberries, grapefruit, grapes and raisins were significantly less likely to develop type 2 diabetes.

When eaten at least three times per week, these fruits appeared to reduce disease risk.

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Drinking fruit juice and eating cantaloupe, however, had the opposite effect, making it more likely for participants to be diagnosed with type 2 diabetes.

Eat Less Meat

Sorry, carnivores, but those plate-sized slabs of roast beef don’t belong in a healthy diet!

Protein is important, but watch portion sizes. Over-indulging on red meat can boost the risk of developing diabetes by a whopping 48 percent.

Fortunately, simply cutting back to half a serving reduces that risk.

So what is the recommended portion size for protein? About four ounces per meal, which is about the size of a deck of playing cards.

In other words, when it comes to meat, think small.

Try Vitamins and Supplements

  • Omega 3 essential fatty acids (EFAs) are especially helpful for protecting the heart and brain. If you have diabetes or pre-diabetes, these two areas need the additional support EFAs can provide. I recommend 3,000 mg (3 grams) daily.
  • Vitamin D3 deficiencies are very common these days and can have a dramatic impact on your blood glucose levels. Fortunately, supplements are widely available and inexpensive. Start with 1,000 IU daily.
  • Curcumin is an outstanding nutrient when it comes to calming inflammation throughout the body. Curcumin can also reduce cholesterol and triglycerides, a real bonus for those suffering from diabetes.

Get Some Exercise

You don’t need to sweat away the hours in a gym. Even short (15 to 20 minute) walks after a meal can make a huge difference in your blood glucose.

But don’t stop at walking. Find activities you enjoy like dancing, golf, tennis, rowing and swimming.

Adding variety not only reduces your risk of injuries, but it prevents boredom too!

Try an EMF filter

There is no doubt that technology makes our lives easier, but it has also resulted in more exposure to radiation.

Investigators are uncovering connections between elevated blood sugar and the electromagnetic frequencies (EMFs) that are everywhere in our electronic world.

EMFs are by-products of devices like hair dryers, fans, heaters, kitchen appliances, cellular and cordless phones, even wireless internet (WiFi).

You can’t see them, touch them, or smell them, but you can protect yourself.

Obviously you’re not going to give up all of our modern conveniences, but you can unplug appliances and devices when they’re not in use.

You can also invest in an EMF filter or “Stetzerizer.” These devices plug into electrical outlets in the home or office and reduce the amount of dirty electricity that’s released.

With research only beginning to look at this connection, we still have a great deal to learn about the link between EMFs and diabetes.

If you’ve been diagnosed with diabetes or pre diabetes, do everything you can to get the disease under control. You owe it to yourself and your loved ones…and there’s no doubt you’ll simply feel healthier, more vibrant and energized too!

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