{"id":39007,"date":"2019-10-05T09:56:45","date_gmt":"2019-10-05T09:56:45","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=39007"},"modified":"2023-06-27T16:33:10","modified_gmt":"2023-06-27T16:33:10","slug":"prediabetes-by-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/prediabetes-by-harold-gunatillake\/","title":{"rendered":"Prediabetes by Harold Gunatillake"},"content":{"rendered":"<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #808000;\">Prediabetes by Harold Gunatillake<\/span><\/h1>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/n9H4GLm2lbE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-size: 24px;\">Script:<\/span><br \/>\n<strong><span style=\"font-size: 24px;\">Prediabetes is the steppingstone to full blown diabetes<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000080;\"><span style=\"font-size: 24px;\">If you are a non- diabetic you are blessed to be free with your <\/span><span style=\"font-size: 24px;\">dietetic habits, but over-indulgence may catch you in some <\/span><span style=\"font-size: 24px;\">other ways for the same risk factors, such as heart disease, <\/span><span style=\"font-size: 24px;\">high blood pressure and so on.<br \/>\n<\/span><\/span><br \/>\n<span style=\"color: #000080;\"><span style=\"font-size: 24px;\">So, do not be complacent being free of diabetes, to consume <\/span><span style=\"font-size: 24px;\">high glycaemic foods.<\/span><\/span><br \/>\n<span style=\"color: #000080;\"><span style=\"font-size: 24px;\">High glycaemic foods are those carbs that have a GI of over <\/span><span style=\"font-size: 24px;\">60. These include round grain rice like samba, also called short<\/span><span style=\"font-size: 24px;\">grain, or any other white rice has a GI of 73 when glucose is<\/span><\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">based as 100.<br \/>\n<\/span><br \/>\n<span style=\"color: #000080;\"><span style=\"font-size: 24px;\">Boiled brown rice has a lower GI of about 68 and over. <\/span><span style=\"font-size: 24px;\">This difference is, the brown outer covering in brown rice <\/span><span style=\"font-size: 24px;\">referred to as bran delays digestion with slower absorption.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">The other common high GI foods are potatoes, white bread, <\/span><span style=\"font-size: 24px; color: #000080;\">foods made from processed wheat, white rice and those with <\/span><span style=\"font-size: 24px; color: #000080;\">added sugar as in ice-cream and beverages.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Basmati rice has a GI of 59 and is preferred for diabetics to eat <\/span><span style=\"font-size: 24px; color: #000080;\">when rice is chosen. <\/span><span style=\"font-size: 24px; color: #000080;\">The common low GI foods are soy products, some fruits, pasta, <\/span><span style=\"font-size: 24px; color: #000080;\">grainy bread, porridge, lentils and other high fibre foods.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Sri Lankans are blessed, because they love lentil curry that <\/span><span style=\"font-size: 24px; color: #000080;\">goes well with any other staple food and quite cheap too, for <\/span><span style=\"font-size: 24px; color: #000080;\">the average man.<\/span><span style=\"font-size: 24px; color: #000080;\">Medium GI foods, i.e. those between 55 to 65 are orange juice,<\/span><span style=\"font-size: 24px; color: #000080;\">honey, basmati rice, wholemeal bread and so on.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Any form of resistant rice seems to have a low GI as the <\/span><span style=\"font-size: 24px; color: #000080;\">absorption is very slow, and most of it passes through to the <\/span><span style=\"font-size: 24px; color: #000080;\">large gut for the benefit of the microbiota. <\/span><span style=\"font-size: 24px; color: #000080;\">All carbs with high fibre content have lower GI than processed <\/span><span style=\"font-size: 24px; color: #000080;\">low fibre foods.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">The definition of prediabetes is when your HbA1c ranges <\/span><span style=\"font-size: 24px; color: #000080;\">between 5.7% to 6.4%. Non-diabetics have a Hb A1c of less <\/span><span style=\"font-size: 24px; color: #000080;\">than 5.7% and full-blown diabetics have a higher GI of over<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">7% and varies according whether diabetes is controlled. <\/span><span style=\"font-size: 24px; color: #000080;\">Most of you may not know what HbA1c test is.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Simply explained, the blood sugar gets into the haemoglobin in <\/span><span style=\"font-size: 24px; color: #000080;\">the red cells and are stored for 2-3 months. So, HbA1c is <\/span><span style=\"font-size: 24px; color: #000080;\">referred to as a memory test because it refers to the amount of<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">glucose stored in the red cells for that period through a process <\/span><span style=\"font-size: 24px; color: #000080;\">called glycation.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">When you test your fasting, post-prandial (after food) or <\/span><span style=\"font-size: 24px; color: #000080;\">random blood sugar, you check on the blood sugar reading at <\/span><span style=\"font-size: 24px; color: #000080;\">that moment.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">The advantage of the HBA1c test is that the reading gives an <\/span><span style=\"font-size: 24px; color: #000080;\">estimate of the consumption of sugars for over 2 months. <\/span><span style=\"font-size: 24px; color: #000080;\">This is the most reliable blood sugar test to diagnose and <\/span><span style=\"font-size: 24px; color: #000080;\">assess the control of your diabetes.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-size: 24px; color: #ff0000;\">In terms of the instant fasting blood sugar test- if the reading is 100- 125 milligrams per decilitre (mg\/dL) and the HbA1c is between the range of 5-7% to 6.4%, you are labelled as a prediabetic.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">In the US about 86 million people over the age of 20 are prediabetics.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">You could image the over-indulging lifestyles of these people for being born an American.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">In the third world countries people need to eat high glycaemic processed foods because they are cheaper and provide quick energy for survival. Most unprocessed foods are not within the reach of the average person. A good example is bread. White hot bread produced by the local bakery costs 70-80 rupees, whilst brown bread and multigrade varieties are over three times the cost in Sri Lanka. Furthermore, white bread seems to give a better pleasing taste to go with curries than the brown unprocessed varieties. <\/span><\/p>\n<p><strong><span style=\"font-size: 24px; color: #ff0000;\">How can one know whether he or she is a prediabetic when there are no symptoms? But really there are symptoms that go unnoticed.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">You could feel extra thirsty and pass more urine. Your vision could be blurry and may be tired at the end of the day.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">If you feel that you experience any of the above early symptoms you need to have first a fasting blood sugar, and a HbA1c test.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">You may also have early metabolic syndrome needing control,too Metabolic syndrome is a cluster of signs that occur together,<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">increasing your risk of heart disease, stroke and type 2 diabetes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">The syndrome includes high blood pressure, high blood sugar, excess fat around your waist and high cholesterol and triglycerides.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Controlling metabolic syndrome reverses prediabetes.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Most important are dietary changes by switching on to low<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">carbohydrate with low glycaemic, high fibre foods<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Avoid sugar sweetened beverages<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Avoid foods containing trans-fat.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Avoid white bread, Pasta and white rice<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Fruit flavoured yogurt<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Sweetened breakfast cereals<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Flavoured coffee drinks<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Dried fruits.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">High glycaemic foods result in a quick spike in insulin and blood <\/span><span style=\"font-size: 24px; color: #000080;\">sugar. Low glycaemic foods have a slower, smaller effect.<\/span><span style=\"font-size: 24px; color: #000080;\">In addition to diet restrictions the good news is that people <\/span><span style=\"font-size: 24px; color: #000080;\">with pre-diabetes can start some regular exercise and lose <\/span><span style=\"font-size: 24px; color: #000080;\">weight to prevent progressing into full blown diabetes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">Walking 10,000 steps a day seems to be the panacea to prevent and cure most diseases, including cancer.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Reversing pre-diabetes is not a cure but maintaining the blood sugar level within normal range with strict discipline Suitable foods for breakfast are- smoothies, oatmeal, eggs, plain unsweetened yogurt, brown bread and fruits containing low sugar Sri Lankans love their rice and curry for lunch and dinner.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">Brown and red rice are unprocessed and are preferred to white polished rice.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">Do not eat more than half a cup of rice and fill the plate with high fibre curries and leaves, such as lentils, and green leafy veggies, including the crucifers like cabbage, cauliflower, kale, broccoli, Brussels sprouts, bok choy and so on. These veggies have been linked with many health benefits such as a reduced risk of cancer and heart disease Eating fried rice and biriyani do not give blood sugar spikes, because the rice is more resistant being cooked with added oil.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">They may increase your waistline if you eat regularly.The better choice is to add a teaspoon of oil whilst the rice is boiling, keep it overnight in the fridge and enjoy the next day.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">This rice seems to be more resistant and most of it passes into the large bowel for the benefit of the microbes.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-size: 24px; color: #000080;\">Bottom-line<\/span><\/strong><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">Keep your weight down, exercise daily, et low glycaemic high fibre foods with low salt and that regime would reverse prediabetes.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Hope this video was useful. Goodbye until we meet again.<\/span><\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Prediabetes by Harold Gunatillake &nbsp; Script: Prediabetes is the steppingstone to full blown diabetes If you are a non- diabetic you are blessed to be free with your dietetic habits, but over-indulgence may catch you in some other ways for the same risk factors, such as heart disease, high blood pressure and so on. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[8912,8911],"class_list":{"0":"post-39007","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-fruit-flavoured-yogurt","10":"tag-prediabetes","11":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prediabetes by Harold Gunatillake<\/title>\n<meta name=\"description\" content=\"If you are a non- diabetic you are blessed to be free with your dietetic habits, but over-indulgence may catch you in some other ways for the same risk factors, such as heart disease, high blood pressure and so on.\" \/>\n<meta name=\"robots\" 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