A person with borderline diabetes, also referred to as prediabetes, has it before they have type 2 diabetes. It is also known as impaired fasting glucose or glucose intolerance. In essence, it means that even if your blood sugar levels are elevated compared to normal, they aren’t quite high enough to be considered a sign of diabetes. The rapid insulin variations are lost and the amplitude of big pulses is reduced in borderline diabetes. Overly carbohydrate-rich meals cause spikes, and in order to stop them, changes must be made on priority, while they are still within your control. In this article, we will know about some eating habits which must be adopted to control the blood sugar.
Keep an eye on food’s glycaemic value:
This is the stage where one needs to learn about the food’s glycemic index, which describes how quickly a carbohydrate-rich item elevates blood sugar. A glycemic index of 55 or less is regarded as low, and one of 70 or more as high. Food that has been cooked or processed has a higher index; fibres lower it. The grams of carbohydrates per serving are multiplied by the glycemic index and divided by 100 to yield a measurement known as the glycemic load. A glycemic load of 10 or less is regarded as low; a load of 20 or more is seen as high. According to research, reducing the glycemic load mathematically has lowered people’s HbA1c readings by 0.5 percentage points.
What should be the eating habits?
Regular, small meals with limited portions. Eat less root vegetables and whole grains, lean meats, healthy fats, non-starchy vegetables and fruits, and lean meats. If you find yourself needing sweets after meals, you can satisfy your craving with a slice or two of a tropical fruit because they typically have a lower glycemic index than traditional desserts.
Don’t skip a meal:
Numerous studies have demonstrated that time-restricted eating can lower blood sugar levels, even when the subjects were eating a high-fat diet.
Burn some fat:
If the person is overweight, eliminating five to ten percent of the excess body weight can have a significant impact. Working backwards, make an effort to keep all of your body measurements below the standard range. You can avoid the urge for rushing sugar in this way.
Muscle-strengthening resistance training can assist in reversing the problem and fixing the insurance resistance. In addition, if 30 minutes are advised for everyone else, a person with borderline diabetes ought to increase it to 60 minutes. Your blood sugar level can be improved and pre-diabetes can be reversed with a five to ten percent body fat loss.