How much sugar is safe for a pre-diabetic?
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Great question! It's essential to focus on overall diet quality rather than fixating on a specific daily sugar limit. However, the American Heart Association recommends no more than 25g of added sugars for women and 36g for men per day. Keep in mind that these are general recommendations and may vary depending on individual factors. Including nutrient-dense foods, fruits, vegetables, lean proteins, and whole grains in your diet can help manage blood sugar levels and support pre-diabetes management.
It's important to remember that not all sugars are created equal. Naturally occurring sugars in whole fruits and vegetables come with fiber, vitamins, and minerals, which can help slow down sugar absorption. Added sugars, such as those found in sweets, desserts, and sugary drinks, can lead to rapid spikes in blood sugar levels. Try to limit processed foods and opt for natural, unprocessed options to help manage your pre-diabetes.
Absolutely! Besides watching sugar intake, incorporating regular physical activity into your daily routine can significantly improve insulin sensitivity and blood sugar control. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week, along with muscle-strengthening activities on two or more days a week. Consult with a healthcare professional to create a safe and effective exercise plan tailored to your needs.
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