Three months ago, after a much needed visit to my doctor, I was diagnosed with Pre-diabetes. Pre-diabetes is a serious medical condition marked by blood glucose (sugar) levels above the normal range of 100, but below 126, the threshold for type 2 diabetes mellitus. It affects thousands of Americans each year and is found more often in African Americans, Latinos, Native Americans, Asians and Pacific Islanders. It can lead to full-blown diabetes and increase a person’s risk for heart attacks and strokes. Well naturally, I was alarmed.
All I could see was a continuous blur of long needles filled with insulin and withering health. And who could forget the scene in the movie ‘Soul Food’ in which one arm of the family matriarch catches on fire, but she doesn’t realize it. Her diabetes had gotten so out of control that she’d developed neuropathy, a condition in which the nerve endings are so severely damaged that all feeling is lost. I didn’t want that to happen to me. So, I was willing to do whatever my doctor told me to do in order to prevent or at least delay the onset of full-blown diabetes. To my delight, his advice was simple – exercise and eat healthy.
My doctor told me that I could lower my blood glucose levels without taking medication by exercising for 30 minutes, five days a week. This exercise should be a combination of aerobic activity (biking/walking/running), strength training (lifting weights) and flexibility exercises (yoga/stretching). I was okay with this information because I’d been working on all three of these areas already. Plus, like so many people, I had access to my pick of gyms including a work and home one. However, I wasn’t so confident about changing my diet.
All I knew about people dealing with diabetes is that they were not supposed to eat sweets. Since I am pre-diabetic, I wasn’t sure if I was supposed to follow a similar diet. Then, I got on the internet and saw that there was a myriad of information on what you should or shouldn’t eat. And each site said something different! As a result, I decided it was best to follow the information provided by the American Diabetes Association (ADA).
The ADA recommends a person suffering from pre-diabetes to eat the same diet as a diabetic. This diet should include non-starchy vegetables (spinach/carrots/broccoli/green beans), whole grain foods (brown rice/wheat bread/wheat pastas), dried beans (kidney/pinto), lentils, fish (2 to 3 times a week), lean meats (pork loin/sirloin/skinless chicken/turkey) and non-fat dairy (skim milk/fat free yogurt/cheese). When cooking with oil, it is suggested that one use a liquid that is low in saturated and trans fats. Also, beverages should be water or calorie free ‘diet’ drinks like Crystal Light. To my surprise, the ADA did not ban the consumption of sugar.
The ADA states that the consumption of refined sugar should be limited or substituted. This recommendation is understandable because pre-diabetes usually goes hand and hand with a person struggling with obesity. So, a person suffering from pre-diabetes will most likely need to lose weight, which will also lower blood glucose levels. In addition, I found out that there are many over-the-counter products that are sugar free and similar in taste to their sugar packed counterparts. My only warning about purchasing a sugar-free product is that it can lead to diarrhea and excess gas.
So how am I today? Better. I’ve gotten over the shock of being diagnosed as pre-diabetic. Plus, by following a new diet and exercise plan, I’ve lowered my blood sugar level. Yes, it’s still above normal, but not as high as it was when I first went to the doctor. Also, I believe I can improve it more with time. After all, I am one of those lucky Americans who found out she was on the road to destruction before she actually reached its end. I have the unique opportunity to change now before it’s too late.
