I am prediabetic. Time to change my eating habits forever.

 

                                                       June 1974 at Trafalgar Square 

My recent blood test was (thankfully) quite a relief and while there were no results which was concerningly high (or low),  my blood glucose level falls in the prediabetic range. I have resolved to change my diet - bit by bit - first for the first 30 days and then hopefully it builds into a habit.

From what I have read, the prefrontal cortex of the brain does the analytical and logical thinking while the basal ganglia does the repetitive (automatic mode) work of the mundane.

I am fully cognizant that I need to do the following so there will be some changes to my diet and lifestyle.

Vegetables - eat more (1/2 plate)                 Carbohydrates - restrict (1/4 plate)

> Broccoli                                                      > brown rice

> Cauliflower                                                 > whole grain noodles             

> Mushrooms                                                > sweet potato

> Cucumber

> Tomato

> Steel cut oats

Protein (1/4 to 1/2 plate)

> Chicken without skin

 > Fish (steamed, grilled or fried)

> Tofu

> Eggs

> Unsweetened yoghurt

> Beans, lentils, chickpeas

 Fruits - eat more whole fruits but selectively

> apples 

> oranges

> berries

> papaya

Avoid as much as possible

> alcohol

> processed meats

> ham

> sausages

> bacon

> chips (crisps and chips)

> fast food

> nuts (walnuts, pistachios, cashews)

> avocado

> gravy in any of the braised or chilli dishes. 

> olive oil (little bit) with some bread. 

Its a tough regimen, I will admit. I will give myself 1 off day and 2 disciplined days to start.

So Wed and Saturdays will be my off days, and the rest I will try to adopt this diet.