Pre-Diabetes

Definition: Blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.

Small changes can prevent the onset of Type II diabetes and rid you of your pre-diabetes.

What You Eat

One of the simplest and most important dietary changes is to eliminate refined sugars and sugar products from your diet. These products spike blood sugar levels making your pancreas work harder and add to the problem of insulin resistance, a condition where your body doesn’t allow insulin to provide your cells and muscles with glucose which means this extra sugar stays in your blood system wreaking havoc on your system. Such products include:

  • Corn Syrup
  • Cornstarch
  • Dextrose
  • Dextrin
  • Fructose
  • Fruit Juice Concentrates
  • Glucose
  • Lactose
  • Malt
  • Maltodextrin
  • Maltose
  • Mannitol
  • Sorbitol
  • Sorghum
  • Sucrose
  • Xylitol

Reduce Carbohydrates!

To help your body better regulate blood glucose levels, control your overall carbohydrate intake, replacing simple carbohydrates with complex carbohydrate foods such as whole grains, beans, legumes, and other fiber-rich vegetables.

In addition, reduce or eliminate alcohol and caffeine from your daily life. Avoid fast food and processed “junk” foods and soda, altogether.

Ask for your free TruChoice low glycemic, limited carbohydrate menu and shopping list. All of our meal plans are designed by certified nutritionists.

Get Active

You don’t have to become a marathon runner or spend hours in the gym. Regular exercise needs be part of every pre- and type II diabetics routine. Exercise combined with a weight loss program has been proven by the National Institutes of Health to reduce the odds of developing diabetes by 58 percent among people who are at risk for the disease. That is nearly double the rate of risk reduction achieved by people who take oral medications for their diabetes symptoms.

Exercise is extremely helpful for pre- and type II diabetes because of how it mimics the proper function of insulin to open the muscle cells for glucose to enter. Light exercise-which may include circuit training, walking, swimming, bicycling, or any other of your favorite daily activities that increase your heart rate, as well as sweating-not only helps to control weight, but also helps to oxygenate tissues as well as lowering and stabilizing blood sugar levels.

Get your free “How To” video showing you the proper form for exercises that require no equipment. TruChoice exercise programs are developed by Certified Personal Trainers and each program is personally designed to meet your current fitness level and goals.

Weight Management

Being overweight is possibly the most serious risk factor for pre- and type II diabetes, as well as many other serious chronic conditions, such as heart disease and various types of cancer.

When it comes to weight loss, a planned, consistent loss of one to two pounds each week has been shown to be the most effective way to lose weight and keep it off. This weekly loss may be larger depending on how close you are to your ideal weight. Fad weight loss strategies rarely result in sustained weight loss. More often than not, with these plans, all lost weight is regained and often with a few additional pounds. This is because these plans are not sustainable, destroy your metabolism and teach you nothing regarding healthy living.

With TruChoice, you will know exactly how many calories you should eat in a given day and how many calories you burn during exercise and in the course of your daily routine.

TruChoice Fitness and Nutrition Menus and Tips