Proper serving size is an important part of the prediabetes-metabolic syndrome diet for people who want to prevent full type 2 diabetes.
You must eat only the amount of food necessary, eat slowly, and eat limited carbohydrate foods after fat and protein based foods – if you are able – because this will slow the uptake of sugar into your bloodstream from the carbohydrate food that you have eaten.
People with pre-diabetes by definition have a metabolism that does not tolerate carbohydrates. Calories from carbs result in increased blood sugar levels, increased body fat and increased weight. In people with prediabetes, excess body fat often means even less sensitivity to insulin.
Weight loss and increased muscle mass helps improve blood sugars and reduces the risk factors for cardiovascular disease. When you eat excess calories –especially refined or processed carbohydrates – you do not feel full, and your body creates an undesirable rise in blood glucose.
If blood glucose isn’t controlled, it can lead to a dangerously high blood glucose level (hyperglycemia or diabetes) and chronic complications, such as blood circulation, nerve, kidney and heart damage. Sugar-related nerve problems and decreased blood circulation will often show up first in the feet and legs.
Daily caloric intake for prediabetes
An individual’s daily caloric intake will vary depending on their age, sex, activity level, current weight and body type. For example, more obese individuals may need more calories initially with a gradual decrease as body weight is reduced. This is because it takes more calories to support a larger body, and too few calories initially can be too abrupt to lead to a healthy shift in one’s metabolism.
Men typically have more muscle mass than women, and may need more calories. Muscle burns more calories per hour than fat. This is one reason why you need to incorporate some muscle-building resistance training into your prediabetes exercise routine and make a sustained lifestyle change. People whose activity level is low will have less daily caloric needs, but this will change as a result of becoming a Nutrientology reader because, unless you have a medical problem that prevents you from participating in some form of exercise-movement, you will not be sedentary…Sedentary leads to cemetery.
Advice regarding how much daily calories should come from carbohydrates is a subject of debate. There is a wide range in the diet literature. Part of the reason for this is the varied metabolism among individuals. Nevertheless, as a general rule, a diet free of processed (machine-made) carbohydrates leads to better health. In people with prediabetes, it is mandatory since, by definition, people with this medical condition do not tolerate carbohydrate foods.
In general, lower carbohydrate intake is associated with lower sugar levels in the blood. Some diet professionals believe the benefits of this can be canceled out by the problems associated with a higher fat diet taken in to compensate for the lower amount of carbohydrates. The ratio of carbohydrate, protein, and fat is often controversial, and is a source of discussion at the Nutrientology blog. The controversy is often minimized by understanding that not all fats are necessarily bad, and understanding which fats, when eaten in moderation, are actually a healthy necessity.
As mentioned above, there are differing philosophies on what is the best dietary approach. Nutrientology addresses the science behind dietary principles and general recommendations, but it does not recommend or advise what is right for a particular person. This is determined through consultation with your health care practitioner.
Guidelines There are three basic food groups: fats, proteins, and carbohydrates. Carbohydrates are broken down into sugar. It is essential to have all three food groups in your diet to have good nutrition. You should strive to incorporate all three groups in each meal…more
Creating A Plan There are a number of ways to approach your diet whether you are a diabetic, someone with metabolic syndrome or simply overweight. One way may work for some, and another way for others. ..more
Foods To Avoid Diabetes and metabolic syndrome increases your risk of heart disease and stroke. Insulin resistance, poor lipid levels, high blood pressure and excess body weight all act toward accelerating the development of atherosclerosis (“hardening of the arteries”)…more
Alcohol Use discretion when drinking alcohol if you have diabetes. Alcohol provides almost as many calories as fat. Alcohol is one of those “cheat items” that should be consumed sparingly and intelligently…more
Supplements Diabetes and metabolic syndrome are accompanied by inflammation, increased blood sugar, insulin resistance, oxidative stress, hormonal imbalances, and other sources of bodily stress such excessive body weight…more
Follow the Nutrientology blog for more information and discussion regarding diet and dietary research including dietary supplementation.