Canadian statistics in 2015 estimated the pre-diabetic prevalence in the age group of 20 and over was 5.7 million, approximately 22.1% of this population. This number is expected to rise to approximately 6.4 million (23.2%) by 2025. Pre-diabetics have elevated blood glucose levels but not high enough to be classified as diabetic. However many of those that are pre-diabetic will develop full-blown Type 2 diabetes. In general terms, Type 2 diabetes is the result of the body’s inability to properly utilized the insulin that it produces. The end result is a build up of glucose in the blood instead of it being moved in to the cells and being properly utilized for energy. This condition, where cells of the body fail to respond adequately to the insulin produced is called insulin resistance.
Individuals in both the pre-diabetic and Type 2 diabetic categories can decrease their blood sugar levels by making lifestyle changes and especially by making modifications to their diets.
Here are 5 dietary tips for managing blood sugar levels:
Fibre helps to slow down the entry of glucose in to the blood stream.
Eliminate Processed Foods
Processed foods are often devoid of key nutrients and have excess unwanted calories.
Eat heathy fats especially Omega 3’s
Healthy fats create insulin sensitivity by increasing cell fluidity. Foods high in healthy fats include:
- Wild Caught Salmon
- Coconut Oil
Chromium enhances insulin sensitivity. Foods high in chromium include:
- Brazil nuts
- Pumpkin seeds
Eat foods high in Vanadium
Vanadium mimics insulin, operating in a different pathway than insulin to lower blood sugar and increase insulin sensitivity. Foods high in vanadium include:
- Black pepper
- Dill weed
- Green beans
The health complications that can arise from persistent high blood sugar include cardiovascular disease, nerve and kidney disease, bone and joint complications and skin issues. By implementing these 5 dietary tips you can have a very positive impact on your glucose levels and your overall health.