Studies show twenty five percent of thin people are pre-diabetic and don’t know it! And there are twice as many people with pre-diabetes as there are with type 2 diabetes. What does this tell you?

Whether you are thin or overweight, if you have been diagnosed you have the opportunity to take steps to at least delay, or prevent the full diabetic condition developing. You will need to work harder to regain your health if you wait too long.

One of the earliest signs is tiredness which occurs after you have eaten a large amount of sugary food or carbohydrates. This is your body letting you know you cannot handle these very well. The truth is, if you continue to eat these foods your intolerance will continue to get worse.

At the moment your blood sugar levels would be in the range between normal and diabetes.

There is very good evidence that moderate lifestyle changes in someone early in the disease process, can delay the progression.

What can you do?

Step 1: Reduce your body weight. You don’t need to lose a lot, 5 to 10 per cent of your body weight when you where diagnosed will do the trick.

Step 2: Follow a diet low in saturated (animal) fats. This will help your insulin to regulate your blood sugar levels.

Step 3: Increase the amount of low-GI carbohydrates in your diet. Studies show people who have low-GI foods are less likely to develop type 2 diabetes. Many foods listed as low-GI contain a lot of fiber and that helps to reduce your blood-sugar.

Step 4: Adding soluble fiber to your diet has a lowering effect on blood-sugar and fat levels, particularly cholesterol.

Step 5: Increase your omega-3 intake as this improves insulin sensitivity and in turn your diabetes risk. You can do this by including fish and seafood at least twice a week.

Step 6: Include regular physical activity in your lifestyle plan. Walking, cycling, swimming and dancing are all beneficial to people with pre-diabetes.

Step 7: Every bit counts. Small lifestyle changes reduce the risk of developing type 2 diabetes.

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