Everything you do to prevent the progression of pre-diabetes will help
you look and feel better and perform at your best. Eating healthier will
encourage you to be more active. You’ll handle stress better, improve
your sleep habits, and feel more optimistic about life. Read on to find out what can happen.
Nutrition researchers from the University of Copenhagen found that basing meals around high-fiber plant foods meal
plan can improve feelings of satiety. This means you should fill up with
more vegetables throughout the day—not just at dinner. Throw some greens
into your morning smoothie, power up at lunch with hearty salads, and
pair your dinner main with a veggie side. Doing this will keep you from
succumbing to cookies and ice cream when cravings hit.
Study participants felt fuller longer than those who consumed meat
protein meals. In fact, the subjects who ate protein from beans and peas
consumed an average of 12 percent fewer calories at their next meal
than if they had eaten meat. Think about that: Meals with meat are
typically very satiating, but this study showed that high-fiber plant
protein was even more effective at keeping post-meal cravings at bay.
According to a double-blind clinical study published in the
Journal of Nutrition,
obese, insulin-resistant people who drank two blueberry smoothies daily
and did nothing else to change their lifestyles or diets boosted their
insulin sensitivity by 10 percent or more. Unlike juices, smoothies keep
the fiber intact, so you stay fuller longer and avoid drastic dips in
blood sugar. Following a high-fiber diet has been shown to help increase
insulin sensitivity. This is important because being resistant to
insulin can lead to type 2 diabetes.
Excess weight is one of the leading factors for type 2 diabetes. In
fact, being obese makes you up to 40 times more likely to develop
diabetes than someone who is a normal weight. Losing just seven percent
of your body weight can
cut your chances of developing type 2 diabetes by nearly 60 percent.
Make that your goal. Even a five percent reduction in weight delivers
significant benefits.
Fatigue is a common complaint of people who eat a lot of high-sugar
foods. But limiting certain foods from your diet to maintain stable
blood sugar levels can also cause exhaustion because the cells are
deprived of fuel. The balancing act needs to be done right. A
structured meal plan will help keep your blood sugar stable while
maintaining high-energy levels throughout the day so you won’t need
caffeine or chocolate pick-me-ups.
You truly are what you eat! Recent research by scientists from the
University of Delaware and the National Institute on Aging suggests that
reducing starchy, sweet, and processed foods may help us hold on to our
precious muscle and strength. As you age, your muscle mass decreases,
which is why you have to work harder to maintain them.
By limiting sugary foods from your diet and incorporating a strength
routine into your workouts, you can build more lean muscle mass. And
when you have more muscle mass, uptake of glucose improves, reducing
your risk of insulin resistance.
A study by Johns Hopkins Medical School researchers showed that a
diet that’s low in carbohydrates could improve artery function.
Furthermore, an analysis of 23 clinical studies published in the
American Journal of Epidemiology
found that keeping blood sugar stable with a low-carbohydrate diet is
effective at reducing the risk of metabolic syndrome and heart disease.
Compared to people on a low-fat diet, low-carb eaters in this study
significantly reduced their total cholesterol, LDL (bad) cholesterol and
triglyceride levels and improved their HDL (good) cholesterol. A
reduced-sugar diet will dramatically reduce your reliance on high-carb
processed foods that lead to heart problems.
Carrying a big belly is the number one risk factor for type 2 diabetes.
Fortunately, there’s a well-documented remedy for too much belly fat: a
reduced-sugar diet. By eating less high-calorie sugary carbs, your body
will respond by burning fat stored around your middle for energy.
Researchers compared losing weight through a low-fat diet and a low-carb diet
in subjects over the course of a six- month diet plan. Each test group
ate the same number of calories in their diets; only the carb and fat
content differed. It turned out that the low-carb dieters lost an
average of 10 pounds more than those on the low-fat diet. Researchers
also found that belly fat loss percentage was much higher for the
low-carb group than the low-fat group.
By shrinking your belly fat,
you’ll reduce levels of the
stress hormone cortisol that’s associated
with a buildup of visceral fat—the dangerous fat that surrounds your
organs. In the Study of Women’s Health Across the Nation, researchers
found that middle-aged women who had more visceral belly fat also had
more hostility and depression symptoms.
According to a different study of 12,000 people by researchers at the
University of Warwick, adding more servings of fruits and vegetables
incrementally improves feelings of happiness. Most dramatically, people
who went from eating almost no produce to eight daily portions of fruits
and vegetables boosted their psychological well-being as much as they
would if they went from being unemployed to employed.
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