It's estimated that roughly 84 million American adults—more than one out of every three people—suffer from prediabetes, a condition where blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes. That's according to the Centers for Disease Control and Prevention, which adds that this is often caused by insulin resistance, or when the cells in your body don't respond normally to insulin, so your pancreas makes more in an effort to get your cells to respond.
As with most health conditions, lifestyle changes can help manage symptoms and, in this instance, stave off the more serious health issue of type 2 diabetes. "There's a simple formula to ensure that all of your meals are blood sugar–friendly, meaning they won't leave you with the spikes and accompanying crashes that drain your energy and leave you feeling less than great," writes JJ Virgin, fitness expert and author of The New York Times best-selling book The Virgin Diet on MindBodyGreen.
She's dubbed this formula the protein, fat, and fiber trifecta. "When you eat this way it's going to help keep your blood sugar balanced so you'll have steady, sustained energy all day long," she explains. In short, each meal should include clean, lean protein, like grass-fed beef, wild salmon, or pastured chicken; plus healthy fats like avocado, raw nuts and seeds, and coconut; and fiber, like that found in non-starchy vegetables and slow-and-low carbs like pumpkin and legumes. "When you put it together like that, when you hit that trifecta, you're going to see your energy soar all day long." Head over to MindBodyGreen for more.