The process of type 2 diabetes begins long before the day you discover you have a fasting blood sugar level higher than 126 mg/dl (7mmol/l). There is now a new condition called pre-diabetes, the good news is you can reverse this by:

• improving your glucose levels
• losing weight

When you adopt new eating habits you will see benefits very quickly, usually before the end of the first week. Many improvements will become obvious after a few weeks. No doubt you really love to eat and probably enjoy foods that are bad for you. Unfortunately, continuing to eat the way you have been, almost guarantees your pre-diabetes will turn into type 2 diabetes within the next few years.

So if you have been diagnosed and are overweight, you now have the opportunity to effectively intervene and prevent complications. In other words, make a choice for health. Sadly this opportunity will not last long; and the longer you wait the harder it will be to correct the problem.

Will your diagnosis of pre-diabetes lead to a full-blown condition? Really that depends on your lifestyle choices which are:

• what you eat, and
• how physically active you are

What should you eat?

1. Plenty of vegetables: Non-starch, high-fiber vegetables are best because they have relatively few calories and have more nutritional value and fiber than do fruits. Examples include: tomatoes, cucumber, salad greens, spinach, green beans, and cauliflower.

2. Protein (about the size of your palm) at each meal helps to stabilize your blood sugar levels. Fish, chicken, eggs, lean beef and pork are ideal.

3. High fiber fruits: Apples, kiwi fruit, blueberries, strawberries and grapefruit all contain lots of vitamins and fiber and reasonably small amounts of sugar.

4. Healthy fats and oil: For cooking, extra-virgin olive oil as it contains high levels of the omega-9 fats. Omega-3 fats are found in salmon, tuna, sardines and other cold-water fish.

How much physical activity should you start with?

1. Begin gradually. This is the best approach, enjoy whichever activity you chose.

2. By just walking for ten minutes after each meal you will see improvements in blood pressure and blood sugar levels.

3. Don’t become overactive too quickly.

By increasing you physical activity and eating the right amount of calories/kilojoules you should be able to lose weight safely and naturally. And yes, reverse pre-diabetes!

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