Drs. Oz and Roizen Explain Three Simple Methods of Reversing Prediabetes
Has your health care provider informed you that you are prediabetic? Before you get stressed, Dr. Mehmet Oz and Dr. Mike Roizen want to help by explaining three easy ways to take control and reverse your condition. Get the highlights here.
An estimated 80 million North Americans have prediabetes, which is characterized by higher-than-normal blood sugar levels, according to the doctors. In addition to putting you at risk for diabetes, prediabetes boosts your risk for heart disease, stroke, leg pain, kidney problems and even depression.
The statistics: One in 10 people with prediabetes is aware of the condition, while one quarter of those people are doing something about it. If you have been diagnosed, "odds are you’ll develop full-blown diabetes within nine to 10 years," warn the doctors.
If you haven't been diagnosed but have a history of diabetes or weight problems in your family, talk with your doctor about getting tested. Then try these three steps to reversing your condition:
Here’s how to move your blood sugar back into the healthy zone and sidestep the health risks of prediabetes:
1. Eat less beef
Eating an extra three to four servings of red meat per week raises your risk for developing diabetes by about 50 percent. By cutting back on beef, you can reduce your risk.
What to eat: More vegetables, fruits, whole grains, fish and nuts.
2. Say “yes” to flavor
Cut out refined sugars, syrups and white flour. In their place, healthy flavors such as seasonal fruit and spices. Enjoy blueberries, blackberries and peaches in the fruit family and tomatoes and green beans from the vegetable family.
For whole grains, go for quinoa and quick-cooking barley.
"For every extra 150 calories’ worth of sweetener – the amount in a 12-ounce soda – consumed daily, diabetes prevalence jumped by 1 percent. Turns out these empty calories increase your diabetes risk even if you don’t overeat, by firing up inflammation and insulin resistance so that your body can’t easily use blood sugar," warn Dr. Oz and Dr. Roizen.
After each meal, go for a short walk. Just 15 minutes can do the trick when it comes to keeping your blood sugar levels low and stable.
"The movement encourages your muscles to use more sugar from your bloodstream. Try taking your partner, kids and/or pooch out for some foot-powered fun after dinner. Plenty of traditional cultures go for a walk after eating – like the Italian passeggiata. Get out there, and start livin’ the real dolce vita!" encourage the doctors.
Dr. Oz and Roizen discuss more about prediabetes here.