I am a healthy 68 year old yoga teacher with mild anxiety. My blood pressure and lipids are normal. I do yoga 3 times per week and walk 35 minutes, 4 times per week. But I found out I have pre-diabetes (fasting sugar of 116). I eat well, I love carbs like bread and pasta, and I cook fresh food every day. What can I do to bring down my Glucose level?
You are correct to want to keep your blood sugar levels down. This avoids diabetes and prevents you from becoming resistant to insulin, the hormone in your body that uptakes glucose into your cells. By exercising, staying lean and watching your blood pressure you are helping to prevent the onset of adult diabetes - also known as type II diabetes.
However, you must cut out the carbohydrates in your diet! This includes foods like:
- breads
- pastas
- cereals
- sugars
- processed foods
Avoid the middle of the grocery store and only shop in the parameter- where there is fresh fruit, vegetables, meats and cheeses. Since you like to cook, use spaghetti squash instead of pasta or put cooked cauliflower in your food processor to use as "rice." We recommend a Mediterranean diet that is high in healthy saturated fats like:
- olive oil
- almonds
- fish
- lean meats
- veggies
Remember, because of the biochemistry in our bodies, all carbohydrates and sugars we eat eventually convert to glucose in the body, so take note of your diet with every meal and try to cut back to avoid type II diabetes. And for more information on diabetes prevention, download our free Diabetes Treatment Guide.
All my best,
Nurse Mary
January 31, 2015 at 7:30pm