How to Prevent A Pre-diabetes Prognosis

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By Kristie Raburn
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Add more grains to your diet.

Most Americans with pre-diabetes eventually develop the full blown version of the disease but you can beat those odds. By changing a few simple steps you can reverse the signs of pre-diabetes and win the battles.

Difficulty: Easy

Instructions

Things You'll Need:

Fruit
Vegetables
Whole grains and seeds
Lean Meats
Seasonings
Olive and Canola Oil

Step 1

Eat smaller portions of meat and select lean cuts such as pork loin or sirloin. Use slow cooking or marinade to make lean cuts tenderer. Remove the skin from chicken and turkey before cooking.
Step 2

Prepare lean meats with rosemary, thyme, oregano, basil, peppers and cinnamon for a good dose of antioxidants. Some studies have shown that diets where cinnamon is used regularly will help regulate blood sugar.
Step 3

Eat whole grains. Instead of reaching for the white bread and white rice, go for the darker and courser grains. They take longer to break down in your body and add fiber to your diet, increasing your heart health. Experiment with other grains such as millet and barley for different textures and flavors.
Step 4

Use liquid fats such as olive oil or canola oil instead of lard, Crisco shortening or bacon fats. When using oil, select the cold pressed oils over the processed oils. They will have better flavor and last longer in your cupboard. Keep all liquid oils in a cool dark cupboard, not next to the stove.
Step 5

Select drinks without sugar or sugar syrup. Drink more water or flavored teas and coffees instead of soda and fruit punch. Consider diluting juices with half water for a lighter taste that is easy to get use to. If you want a hot beverage but don’t really care for tea, consider heating a coffee cup of cranberry juice in the microwave for a delicate taste.
Step 6

Use lower fat cheeses when possible. 2% cheese works great in salads and sandwiches and low fat cream cheese make a great substitute on crackers and in pasta dishes. String cheese is a great portable, low fat snack.
Step 7

Eat dark colored fruits and vegetables, especially dark leafy greens, at least 5 servings a day. Fix a large green salad with tomatoes, cucumber, red onion and sliced avocado. Add 3 ounces of leftover grilled flank steak or chicken and enjoy a heart healthy, blood healthy meal in minutes.

Comments

goodselfme said

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on 7/13/2009 Many good points to prevent pre diabetes prognosis. 5*

Panda229 said

on 7/13/2009 Great info! 5*

shenandoah said

on 7/12/2009 Great advice. People are more likely to adjust diet than to start exercise. The impact of exercise is something you can see and test immediately on blood sugar. Right after 30 min's on the treadmill or recumbent bike, my blood sugar drops down from 100 to as low as the 70's.