Ways of preventing yourself of getting pre-diabetic or diabetic
Exercise
Avoid eating unnecessarily
Eat a large portion of vegetable 30 minutes before your main meal.
Eat low carbohydrates
If you are already diabetic, then these should help minimize the damage or even possibly revert it overtime.
Switch to low carbohydrate diet (healthy keto diet is very corrective and can be used to help with diabetes)
Do intermittent fasting
Exercise
Eat a lot of vegetables
Foods that you can eat
FATS
foods high in omega 3 like sardines
olive oil – extra virgin olive oil (used for marinating and dressing. cook with it on low heat)
coconut oil – good for cooking
avocado oil
Peanut oil – use in small amounts
sunflower oil – use in small amounts
palm oil (sustainable)
lard – pig fat, good for cooking as long as its organic
Tallow – beef fat, good for cooking as long as its grass fed organic
butter – grass fed butter like kerrygold
ghee – clarified butter
nuts and seeds in small amounts
PROTEINS – eat proteins with fats like
eggs – organic / pasture raised
fatty fish like sardines, mackerel, sermon, herrings, anchovies, cod (wild cut preferably)
chicken with fat- organic free range preferably
fattier cut of red meat in small amounts and make sure its grass fed or at least organic
NO PROCESSED MEAT (LIKE LUNCHEONMEAT, SAUSAGES ETC AVOID THESE AS THEY ARE LOADED WITH SALT AND PRESERVATIVES).
NO CARBOHYDRATES, SUGARS AND PROCESSED FOODS – these can spike your blood sugar and cause you to crash
and make you feel hungry frequently.
Also if you are diabetic or prediabetic, they can make the condition worse.
VEGETABLES
All vegetables accepted apart from starchy vegetables like potatoes, cassava, yam etc.
fruits
Small amounts of berries like blueberries, blackberries, strawberries etc. (wild berries preferably)
Fruits are high in fructose which is only processed by your liver, so large amounts of fruits can cause your liver to
store the fructose as fat easily.
no fruit juices – they have no nutrients. just a lot of sugar because they are pasteurized.
Avoid eating junk food regularly if you’re diabetic, junk food has a direct link to bad cholesterol and weight gain which can make diabetes worse.
Exercise
Add weight lifting and compound exercises if you can.
intermittent sprinting
squats
deadlifts
bench press/pressup
pullups/chin-ups
bent over rows with dumbbells’ or barbell
standing shoulder presses
Useful links
https://www.diabetes.org.uk/about_us/news/new-stats-people-living-with-diabetes
https://pubmed.ncbi.nlm.nih.gov/24070892/
https://pubmed.ncbi.nlm.nih.gov/11800065/
Engauge with me on Instagram for low carb meal ideas and more
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Twitter: https://twitter.com/sylvapils
Health shop
https://sylvanusperry.lifevantage.com/uk-en/?redirected
Disclaimer
I am a health and fitness coach qualified in clinical nutrition and personal training. I have worked with and help people
lose weight and get in the best shape and health.
The topics I address in my videos are all based on past experience and things I have studied and still studying.
My videos deals with health problems practically and foods that can help to get your condition better. I also
identify foods to avoid. The intension is to help people get in the best shape and health for optimal functioning of their bodies.
Please consult your doctor as my videos provide general advise and even though we have similarities, our bodies react and respond to things differently. Therefore, some of my advices may not work for you.
However, feel free to ask me any question through you tube or any of my social media links.
