إن تجديد نظامك الغذائي ونمط حياتك يمكن أن يحدث فرقًا ملموسًا في تغيير حالتك الصحية. في الواقع ، وفقًا لمراكز السيطرة على الأمراض والوقاية منها (CDC) ،من الممكن تجنب الإصابة بمرض السكري من خلال إتباع نمط الحياة الصحية المنطمة .
We’re not talking Skittles, friends. “Eating a variety of colorful fruits and vegetables is an attainable and fun eating habit that may help reverse prediabetes. This is because the different colors in foods represent different antioxidants, phytochemicals, and nutrientsthat are related to a lower prevalence of prediabetes,” says Burgess. “While it probably isn’t realistic to eat every color in one meal, try to incorporate different colored foods throughout the week, with the goal of eating as many as possible,” she continues, recommending people try topping yogurt with various berries, stirring colorful bell peppers into pasta dishes, or whipping up this rainbow quinoa salad.
“Your body wants to keep your blood sugar steady. Encouraging spikes and dives in your blood sugar levels by skipping snacks/meals, by going long periods of time without eating, then overeating is not diabetes-friendly. Rather, eating a small, balanced, portion of food every couple of hours will keep you satisfied and within your carb limits due to portion size. You will feel more satisfied and your blood sugar will be in a healthier and happier place with these changes in your eating schedule,” she elaborates, also pointing to this research.
5.Choose complex foods.
Hear ye, hear ye: “Not all carbs are created equally or affect your blood sugar the same way,” proclaims Kaidanian. “When selecting snacks and meals, aim for high fiber carbohydrates in the form of fruits/vegetables (especially with the skin intact), beans, nuts, seeds, and whole grains. Fiber is rough and tough—think wheat bread vs. soft fluffy white bread—and adding fiber to your diet is more work for your body to break down into energy. That work and time factor results in the slow release of sugar into the bloodstream over a longer period of time, therefore preventing a spike that could arise from a no fiber carb such as juice,” she explains. As Kaidanian breaks it down, choosing a high-fiber food such as an apple with the peel is more complex than a simple carbohydrate, in this example, apple juice.
However, you don’t have to stop there. By choosing not to eat a stand-alone carb even if it is a high-fiber one, and adding a protein or a fat to it, you can make the snack or meal choice even more complex,” she adds. For instance, try a small apple with the peel and a spoon of natural unsweetened nut butter, recommends Kaidanian. “By doing so, your body will respond with better glycemic control of the foods you just put into your body to break down into energy,” she concludes, highlighting this research. She had us at apple with almond butter.
6.Have a carbohydrate allowance for each time you eat .
“Carb counting is a method I use with my clients to understand ballpark numbers for carbohydrate sources and how many grams to aim for in a given sitting.”
For snacks, Kaidanian recommends 15 grams of total carbohydrates (this is equivalent to 1 carb count) and for meals a range of 15-30 grams.
“Remember, you can and should add proteins and fats for more volume and satiating food combos. An example of a snack within this range could be one or two hard-boiled eggs (0-1 gram of carb) plus a cup of fresh bell peppers (9 grams of carbs).” To learn more about carbs, check out How to Calculate Net Carbs for Weight Loss.