Diabetes: In recent years, there has been a massive surge in the number of individuals who are diagnosed with prediabetes and type 2 diabetes. Affecting millions of people worldwide, these debilitating health conditions don’t develop overnight and aren’t solely dictated by genetics.
The Hidden Mechanism Behind Diabetes
Every time you eat, whether it’s a small snack or a full meal, your blood sugar levels rise. In response, the body releases insulin that transports sugar into body cells for energy. However, problems arise when eating becomes too frequent.
Today, more and more people are following “abnormal” eating patterns that include breakfast, brunch, mid-morning snacks, tea-time bites, dinner and sometimes dessert. This keeps insulin levels elevated throughout the day. Over time, the body cells start losing sensitivity to insulin (insulin resistance).
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The body then start producing more insulin to compensate and maintain normal blood sugar levels. The chronic overproduction gradually results in prediabetes that if left unaddressed could soon progress to type 2 diabetes.
Top 5 Expert Tips For Managing And Reversing Prediabetes
1. Reduce Meal Frequency: Try to space out your meals and eliminate unnecessary snacks to help your body reset and improve insulin sensitivity. To get started, you could aim for 2-3 balanced meals everyday with sufficient gaps in between.
2. Build Balanced Plates: Every meal should include a healthy and balanced combination of high-quality protein (eggs, lean meats or lentils), fibre-rich foods (seeds, whole grains or seasonal vegetables) and healthy fats (seeds, nuts or cold-pressed oils). This helps in slowing down glucose absorption that prevents sharp blood sugar spikes while reducing the burden on insulin.
3. Prioritize Gut Health: Make sure to include gut-supportive foods like prebiotic fibres (garlic, bananas, oats and onions), diverse plant-based foods and fermented foods (curd, homemade pickles and buttermilk). These foods help in keeping gut microbiome healthy to enhance the production of glucagon-like peptide-1 (GLP-1). This, in turn, helps in regulating appetite, stabilizing blood sugar levels and improving insulin response.
4. Support Natural GLP-1 Function: To enhance GLP-1, you should consume whole and unprocessed foods. Moreover, you should include fibre-rich meals, practice mindful eating and avoid ultra-processed snacks.
5. Create Insulin-Friendly Daily Rhythms: Do make sure to enjoy consistent and uninterrupted sleep patterns (7-8 hours every night), regular physical activity and stress management techniques like meditation or deep breathing exercises.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
