Dear Friends I was diagnosed with pre-diabeties 2 months ago sugar level 120 in fasting. I was 120 kg 6 feet and my age was 25. I used to lead a very bad lifestyle sleep at 4-5 am get up at 2-3 pm. I used to smoke around 30 cigarettes daily and i used to eat like there is no tomorrow. Drink 5-6 650ml beer bottles at a time 2-3 days a week that too with large quantity of fried snacks. So when i found out my sugar levels i woke up and have completely changed my lifestyle. sleeping at 10-11 getting up at 5 in the morning and going for jogging. 2 months ago when i tried to jogg i was not able to run for even 2 minutes. but with time my leg and lungs got stronger and now i easily run for 30 mins approx 4.5 kms in 3 sets of 10 mins(i walk for 5 mins in between). I have just drank 3 beers in 2 months and am down to 3-4 cigarettes. I have completely stopped outside food i.e fast food and sugar and sugar related products.
With these efforts i have lost 11 kilos in 2 months and also my sugar has come to 99. People who want suggestion as to what to eat and what not to eat I would like to say
1) Instead of having 3 large meals try to have 6-7 small meals in interval of 2-3 hours.
2)Sugar is not the culprit in increasing sugar levels CARBOHYDRATES increase sugar levels and sugar which we use our homes is 100% carbohydrates. Buy a pack of GLUCON-D and see for urself 100 gm glucose is 100 gram carbs.
3) carbohydrates are also of 2 types one is simple and it increases blood sugar very fast these are our table sugar,white bread,white polished rice, pasta,potato and almost all fast foods these should be avoided at all costs(maggi,noodles, every thing that comes in a packet, all biscuits,chips, etc)
4) second type is complex carbohydrates which has FIBRE in it and is ok to eat in limited quantities. these are whole wheat roti,whole grain bread,brown rice and all vegetables,oats, all bran wheat flakes etc. you should eat these.
5) eating fibre is very important for diabetics as limits foods ability to rise blood sugar levels.
6) Chickpea a.k.a Chana a.k.a Bengal gram can be a exellent food for diabetics for breakfast or snacks. Sprouted chana has water,protien,good carbs and fibre in it I reccomend making it your primary cereal. all lentils and pulses are also good, kidney beans a.k.a rajma is also good, you can also eat nuts almonds, peanuts etc. Non-veg eaters can have eggs in a big way and chicken and fish also.
7) Friends we all have a habit of eating less veggies and pulses or daal in our meal compared to rice or roti. Change it eat 1-2 roti and big katori of daal and big servings of vegetables DO NOT FORGET TO INCLUDE BIG SERVING OF SALAD IN UR MEAL*( onions,tomato,lettuce,raddish,peas,carrots,etc)
8) soft drinks is what even fruit juices should be avoided YES EVEN FRESHLY SQUEEZED JUICE. Eat whole fruits instead. juicing removes all fiber from the fruit.
9) Milk should be limited to 500 ml daily. NOT more
Exercise is also very important if you are below 30 you should atleast walk and try to run. If over 40 should walk only for 40-50 mins daily (Brisk walking)
These are some things which i would like to share with you. I have just typed as things have come to my mind so if there are some mistakes please forgive me just trying to help:)