Before prediabetes: The most important root cause – insulin resistance
Before blood sugar rises, the body has already entered an earlier stage: insulin resistance .
This is because if you eat too many carbohydrates over a long period of time, your body will have to reduce the cells' response to insulin in order to protect itself from being "poisoned" by excessive glucose (glucose toxicity).
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How much sugar is needed for normal blood sugar?
Normal blood sugar is about 80 mg/dL , which is equivalent to only about one teaspoon of sugar in the whole blood .
However, the average person consumes 31 teaspoons of sugar per day .
The body maintains normal blood sugar levels because insulin is forced to be secreted in large quantities, which suppresses blood sugar.
This state of "high insulin, low efficacy" can last for more than ten years, while blood sugar levels remain normal, so many people are completely unaware of early problems.
Why did it develop into prediabetes?
When the pancreas is overworked for a long period of time, the beta-lactamase that produces insulin... Cells begin to fatigue, and insulin secretion decreases.
At this point, blood sugar begins to rise, with A1C ranging from 5.7% to 6.4% , officially marking the onset of prediabetes.
If the diet is not adjusted, it will take just a little more time before the person officially becomes a diabetic.
Other symptoms that may occur along with elevated blood sugar:
- Feeling sleepy and easily tired after eating
- Cravings for sugar and starch
- worsening vision
- numbness in the feet or hands
- Frequent urination at night
- Increased abdominal fat
- Fatty liver (legs not visible, abdomen protruding)
How to stop it from getting worse? The core method is simple.
1. Replace carbohydrates with fats and proteins.
Carbohydrates force the pancreas to secrete large amounts of insulin, so reducing carbohydrate intake is the most direct way to relieve stress.
2. Combine with intermittent fasting.
Eat smaller portions and eat slowly to give your pancreas time to rest.
You'll usually start to feel it noticeably within 3 days:
- smaller appetite
- No more constant cravings
- Mental improvement
Blood sugar will also begin to decrease.
(Those taking medication need to coordinate with their doctor to reduce their dosage)
3. Replenish nutrients that are easily lost due to high blood sugar.
High insulin and high blood sugar can cause the following nutrients to be excreted in large quantities in urine:
- Vitamin B1
- Chromium
- Potassium and magnesium (electrolytes)
- Vitamin D , Vitamin C
- Zinc
These are key nutrients to prevent diabetes from worsening, and it is recommended to supplement them proactively.
4. Eat more antioxidant-rich vegetables (low in starch)
Even with high blood sugar, antioxidant-rich vegetables can reduce the "chain reaction damage" (eyes, nerves, kidneys, etc.) caused by high blood sugar.
5. Exercise
- Helps burn blood sugar
- Protect mitochondria
- Improve insulin sensitivity
Exercise is an essential step in preventing prediabetes from worsening.
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Conclusion
Prediabetes is not irreversible; the key is:
Reduce carbohydrates, extend meal intervals, supplement nutrition, and improve insulin sensitivity.
The body has its own repair capabilities, and as long as the pancreas is no longer forced to work excessively, most people can see significant improvement in a short period of time.
YouTube source: https://youtu.be/dmiN9NRQwhU
YouTube Column: Dr. Berger's Chinese Health Knowledge
