The Diabetic Diet – Best Fruits to Have

§ December 2nd, 2009 § Filed under Diabetic Diet § Tagged , § 18 Comments

Most diabetic people know that sugar is their enemy. They tend to feel that they are confined to food choices that are either bland or tasteless. Especially if someone is used to consuming a great amount of sweets, having to let go of their sugar cravings will often be challenging and frustrating. Are there then no other way a person with diabetes can add sweetness to their diet again?

Luckily, nature has given us an array of fresh and nutritious fruits to choose from. These fruits are natural desserts that can provide sweetness to the diabetic diet. Fruits contain natural, unprocessed sugars that do not significantly elevate blood sugar levels. The kinds of sugar they contain are quite different from the type of sugar contained in processed food items. Diabetic persons can consume fruits without having to worry about their blood sugar spiking.

Still, not all types of fruits preparations are recommendable. Of course, the best types are the fresh ones because these are packed with vitamins and minerals that promote good health. Fruits, in general, are already good and palatable as they are, and there is really no need to put additives and preservatives to enhance their flavor. The worst kinds of fruit preparation, especially for diabetics, are those that are placed in heavy or light syrup. The syrup gives so much sugar that it is generally not recommended for people who are trying to cut down on their sugar levels.

Another kind of fruit preparation not suggested for diabetics are the dried fruits. For example, there are raisins, preserved peaches, and dried figs. Removing the water in fruits makes them less filling, so one will tend to eat more. The sugars in these dried fruit preparations are also concentrated because they have been dehydrated. So in effect, a person can eat more of these dried fruits and will in the end consume more sugar than they should have.

However, it is good to remember that excess of anything should be avoided. Even if fruits are a great source of nutrients, their consumption should still be based on the overall picture of one’s diet plan. There are even proponents that say that fruits can provide an alternative to the carbohydrates contained in a meal. For example, having a serving of fruit can take the place of a potato or a serving of pasta.

The American Diabetes Association has come up with a list of serving sizes to approximate how much fruit is to be consumed. The serving sizes mentioned may be quite different from the usual serving size of the FDA. This is because the sizes listed here are measured according to their sugar and carbohydrate content suitable for the diabetic diet. Below are the serving sizes.

1 small fresh fruit equals one serving
2 Tbs. dried fruit equals one serving
1 cup melon equals one serving
1 cup of raspberries equals one serving
½ cup of fruit juice equals one serving


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Seven Amazing Foods to Lower Blood Sugar

§ November 25th, 2009 § Filed under Diabetic Diet § Tagged , , , , , § 5 Comments

Being diagnosed with diabetes mellitus can be disconcerting and bothersome. One of the changes that persons with diabetes have to make is to modify their diet. Most diabetics tend to feel that they can no longer enjoy food and are only limited to bland, unappetizing diets. This notion is untrue. In fact, there are a multitude of food items that not only taste great, but can also help lower blood sugar level.

Listed below are seven nutritious and natural foods that can help control blood sugar.

Onion

Onions contain a chemical compound called bioflavonoids which are potent antioxidants that help protect our cells from damage. It was noted that consuming two ounces a day can lower blood sugar. An added bonus is that onions are known to increase good cholesterol that help promote cardiovascular health.

Tomato

Not only are tomatoes packed with different vitamins and the antioxidant lycopene, but they also help lower blood sugar. Tomatoes contain a compound called chromium which helps regulate blood sugar levels. It is also rich in fiber which lowers bad cholesterol and keeps blood pressure normal.

Lettuce

Lettuce contains very little fat and carbohydrates, so it is an ideal food for those aiming to lower blood sugar. Romaine lettuce is also rich in chromium and fiber. Chromium, as mentioned, helps keep blood sugar levels under control.

Soy Beans

Soy beans are one of the most cultivated food items worldwide, and are famous for being a healthy alternative source of protein. This is particularly important because diabetics often have problems with animal sources of proteins. Soybeans also contain high levels of essential fatty acids, numerous vitamins and minerals, isoflavones, and fiber which all contribute to lowering cholesterol and blood sugar levels.

Kidney Beans

Kidney beans can play as an important alternative to meats as a protein source. Furthermore, kidney beans are rich in complex carbohydrates – the good kind of carbohydrates. This food is also rich in fiber content which boosts its effects in helping maintain healthy digestive and cardiovascular functions.

Brussel Sprouts

Generally, brussel sprouts are not very popular vegetables. However, if prepared well, they can be delicious and appetizing. In addition, brussel sprouts contain large amounts of Vitamin C and complex carbohydrates. They also have a large amount of fiber that makes then ideal food for lowering blood sugar and cholesterol levels.

Bean Decoction

A bean decoction is done by boiling 60 grams of fresh bean pods in four liters of water. The mixture is then sieved and cooled. The decoction must be consumed within 24 hours because it loses its blood sugar lowering capacities after that period.

The diet of diabetic person has to be properly monitored and balanced to meet nutritional requirements, as well as to maintain good blood sugar level. The foods mentioned above can be tasty and nutritious supplements to any diet. Coupled with a meal plan that contains low amounts of processed sugars, they can surely aid in lowering blood sugar level.

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Prediabetes Screening for Children

§ November 23rd, 2009 § Filed under Health: Diabetes § Tagged § No Comments

Other than routine pediatric check-ups, there are increasing proponents suggesting that children with weight problems should be screened for prediabetes. It has been established that obesity has a high correlation with the diagnosis of prediabetes. In a study done in Canada, it was noted that 25% of overweight children turned out positive for elevated fasting blood sugar. Children as young as 5 years old have been diagnosed with prediabetes. This finding now questions the current indication that prediabetes screening should only be for adolescents and children with a diabetic family history.

Prediabetes is a diagnosis given for elevated blood glucose, measuring 100 -125 mg/dL. This range is considered high blood sugar measurement, but still at a level that is not high enough to be considered as diabetes already. This condition does not cause any obvious symptoms, which is primarily the reason why prediabetes is not a condition that usually concerns parents and guardians. Although not everyone with prediabetes will develop type 2 diabetes, many of these children will. The eventual cost of diabetes itself will become more than the cost of being vigilant in early detection and prevention.

Currently, the test used for screening prediabetes in children is the measurement of fasting blood glucose. This test entails at least eight hours of fasting then a blood sample is taken. The blood sugar level is then analyzed. However, in one study, Dr. Katherine Morrison, a pediatrician from the McMaster University in Ontario, said the more accurate test was the oral glucose tolerance test. This test requires the child to drink a sugar solution, and then blood sugar level is measure two hours later.

If the results are compared side by side, only 8% of overweight subjects were diagnosed with prediabetes using fasting blood glucose as basis while the number increased to 25% when oral glucose tolerance test was utilized. Because of this test, children whose diagnoses would have been unrecognized received proper care and attention regarding prediabetic counseling.

Early detection is vital because changes in diet, regular exercise, and moderate weight loss can help in preventing or delaying the onset of diabetes. Because of this increased risk, children diagnosed with prediabetes must be more closely monitored in terms of their diet content and physical activity. Regardless of a child’s weight, parents and guardians must be attentive to their children’s diet and lifestyle. They must learn to look and analyze food labels for their nutrient content, as well as their sugar and fat content.

Because prediabetes and diabetes are pressing medical issues, Medicare and most insurance plans cover blood sugar testing for people suspected of having diabetes or those with greater likelihood of developing it. Since the test is the same and the risk factors are the same for both conditions, a pre-diabetes test may be covered. It is of course best to consult the family or local doctor and health insurance representative if there are specific insurance coverage questions.


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Keeping Blood Sugar Levels Normal In Diabetes

§ November 16th, 2009 § Filed under Health: Diabetes § Tagged , , , , , § 9 Comments

To be diagnosed with diabetes is no laughing matter. Most of the time, this requires the patient to reexamine his/her food choices, eating habits, and lifestyle. This also means that a diabetic patient must recognize the importance of sticking to a diet and exercise routine that can prevent the development of complications and keep the blood sugar within normal levels.

How does a diabetic achieve these?

First of all, a diabetic patient should understand that adherence to medication regimens, whether pills or insulin injections, is a must. A doctor advises the interval of medicine intake based on the patterns of the sugar levels of a patient. Messing up the timing of these medications can either result to blood sugar levels elevated beyond control, or overshooting the desired effect resulting to extremely low blood sugar. Be patient and be disciplined. These medications are prescribed because they remain as the most potent controllers of blood sugar.

Next, a diet that is low in simple sugars and carbohydrates is recommended. There is a chart called the Glycemic Index (GI) chart that enumerates different foods and the amount of sugar they contain. Diabetics should choose the food items that have relatively low glycemic indices, as these foods will not significantly increase blood sugar levels.

These days, there is an increasing number of studies delving on foods that have the capacity to lower blood sugar levels, and even on those that can protect the body from the destructive effects that diabetes has on blood vessels. To name a few, there is vinegar, broccoli, onion, lettuce, cinnamon, and tomatoes, among many others. Incorporating these food items in the diabetic diet will truly aid in maintaining blood sugar levels normal.

Another step that must be done to ensure adequate control of blood sugar levels is to have a regular exercise routine. A routine means, not only having to do it when it is convenient or whenever the diabetic feels like it, but actually setting aside some regular time to get some form of physical activity. It is generally recommended to have at least 30 minutes of exercise per day, three times a week. There are various types of exercises that do not require a gym membership. Start out with brisk walks or swimming a few laps. These few minutes will be very beneficial.

Finally, diabetics should properly monitor blood sugar regularly. This ensures that the effects of medications are documented, and any case of spikes can be documented. There are now numerous ways to monitor blood sugar that are not only convenient, but also highly accurate. Glucometer with their test strips allow diabetics to monitor blood sugar levels in the comfort of their own homes.

Though diabetes is quite a challenging disease to have, there are still ways to place blood sugar levels under control. All it takes is for the patient to have discipline and will power to stick with to eating well, living well, and taking medications faithfully.

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Identifying Normal Blood Sugar Range Using a Blood Sugar Levels Chart

§ November 11th, 2009 § Filed under Health: Diabetes § Tagged , , § 1 Comment

When you or someone you love has been diagnosed with diabetes or pre-diabetes, one of the things you must learn is to keep track of is your blood sugar levels. Blood sugar levels measure the amount of glucose, or blood sugar, in your bloodstream. Everyone has glucose in their blood because this is the substance that provides energy for our cells and the brain. However, diabetics have abnormally high levels of glucose – far more than what the body needs. Remember that diabetes is not a condition that develops overnight. It develops over several years, sometimes as long as two decades, and a person usually goes through several stages of pre-diabetes before getting diagnosed with full-blown diabetes. Fortunately, full-blown diabetes can be prevented as long as you monitor your blood sugar levels and make sure it stays within the normal range.

Now would be a good opportunity to talk about the normal blood sugar range. Notice how the word “range” is used instead of just “normal blood sugar level.” The reason for this is that blood sugar levels vary depending on a number of factors: the food you eat, how active you’ve been, the medications you take, and the time of the day. There are also many different home testing kits that you can use to check your blood sugar level, and each has their own definition of what is “normal.” There is, however, a particular range for which levels are considered healthy and which levels indicate that you have diabetes. When you check your blood sugar levels, it might be a good idea to keep track of the patterns by writing it down on a notebook along with the foods, medicines, or activities you’ve done. That way, it will be easier to identify which factors have affected the rise or fall in your readings.

That being said, here is a blood sugar levels chart that can serve as your guide for the normal blood sugar range.

* Normal blood sugar levels for people who have no diabetes is 80-90mg/dL before meals. Depending on the food they eat, blood sugar levels can rise up to 120mg/DL after a meal.
* Those with pre-diabetes usually get a blood sugar level reading of 100mg/DL before breakfast in the morning. After meals, blood sugar levels can rise to almost 200mg/DL.
* Those with diabetes usually have a ready of 126mg/DL when they wake up in the morning and reach over 200mg/DL after meals. Regardless of what time you had your last meal, a result of 200mg/DL or higher means that you have diabetes.

Remember that the fasting blood sugar levels – the glucose level you have when you first wake up – of someone with pre-diabetes can be similar to a person with no diabetes. Because of this, most people with pre-diabetes continue to have an unhealthy lifestyle instead of taking preventive measures to avoid full-blown diabetes. Regardless of how healthy your doctor says you are, getting diagnosed with pre-diabetes or diabetes should be the start of a healthier lifestyle.

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Foods to Avoid When You’re Diabetic

§ November 4th, 2009 § Filed under Diabetic Diet § Tagged , , , , § 18 Comments

Watching what you eat is an important component of diabetes management. If you eat the right foods, you can establish a balance in your body’s glucose levels, keep your diabetes under control, and avoid the complications caused by diabetes. But if you eat the wrong foods, you could be counteracting the effect of your diabetes medication and aggravating your condition. Your doctor should inform you about the foods you can eat and the foods you should avoid. Generally speaking, high-protein foods are safe for diabetics whereas foods with high-glycemic index are big no-no’s. If you read on, you’ll find an overview of what foods to avoid when you’re diabetic.

Starchy foods

Starch is a complex carbohydrate that naturally occurs in beans, grains, and vegetables. For a normal person, starch is an excellent source of energy. For a diabetic, however, starchy foods should be avoided or consumed in limited amounts. Starch will only increase your blood glucose levels to uncontrollable levels, but the problem is that most starchy foods like potatoes are also rich in other vitamins.

The best way to strike a balance is to avoid consuming refined starches – processed grains that no longer have their nutritious and fiber-rich parts, leaving only the starchy interior behind. These refined starches can be found in pasta, cereals, pastries, and white bread. Since potatoes are rich in potassium, they can be consumed in very limited amounts, and only if they are baked without heaps of butter. Beans are also a healthy starch food because they provide fiber and anti-oxidants. Other starchy foods that are safe to consume are oats, barley, whole wheat flour, rye flour, or brown rice.

Refined sugars

Refined sugars can raise your glucose levels faster and higher than any other foods. For most diabetics, avoiding foods with refined sugars is the most difficult part of following a diet; it was probably through eating sugary foods that their diabetes developed in the first place! However, being diabetic does not mean you can never have something sweet to eat after a meal. It’s only a matter of finding sugar-free alternatives to your favorite desserts, and limiting the consumption of your favorite sweet treats. Natural sweeteners like honey and molasses are also safe to use in moderate amounts.

Avoiding refined sugar doesn’t end at dessert. Be careful of what you drink as well! Most commercially available drinks and sodas contain as much refined sugar as a slice of cake. Unless you’re sure that the drink you’re buying uses natural sweeteners, stick to diet sodas, natural fruit juice, or water.

Fatty foods

Not many people know this, but it is also important to cut out fatty foods from a diabetic’s diet. Although fatty foods may not necessarily affect your glucose levels, they can increase the risk of a stroke or heart attack, two of the most common complications of diabetes. Avoid all fatty meats and processed foods that contain trans-fats, saturated fats, and monosaturated fats. All processed meats, including hot dogs, bacon, sausages, and chicken skin, must also be cut out from your diet.

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Foods That Lower Blood Sugar Levels

§ October 21st, 2009 § Filed under Diabetic Diet § Tagged , , , , , , § 1 Comment

It is universally known that a healthy, well-balanced diet is a very important component in keeping oneself fit and well. However, for people with diabetes, the need to monitor diet, especially sugar intake, becomes even more vital. Sometimes, it may seem that diabetics have very few food choices because of so many diet restrictions. Though most processed and sugary foods are no longer recommended for diabetics, they can consume different natural foods that are flavorful and nutritious. Even better is that nutritionists have now discovered many foods that can lower blood sugar levels and are recommended to people with diabetes.

Listed below are some examples of these foods.

Whole grains

Grains contain high fiber content that is very good for the digestive system. This makes it able to eliminate a lot of excess substances that are not needed by the body.

Broccoli

Though broccoli is not known to directly lower blood sugar, it sure helps in undoing the harmful effects of uncontrolled blood glucose to the blood vessels. Broccolis produce a substance that protects blood vessels and cells from damage.

Vinegar

Two separate studies, in the US and in Sweden, have shown that consuming a small amount of vinegar prior to meals blunts the blood sugar from shooting up after eating. A blood sugar spike usually occurs after meals, and this sudden elevation can cause my complications.

Cinnamon

Studies on the effect of cinnamon look promising. Patients with Type 2 diabetes were made to take cinnamon in the form of capsules and results showed a drop in their blood sugar levels. The study is still preliminary but adding cinnamon to the diet can not only be good for the health but will make the dish taste better as well.

Tomatoes

Tomatoes are rich in antioxidants, and numerous vitamins and minerals. For diabetics, it is particularly good for maintaining blood sugar because it contains high levels of chromium, a mineral that helps maintain good sugar control.

Bean decoction

This is made by boiling fresh bean pods in four liters of water. The mixture is then strained and then it is cooled. The decoction must be consumed within 24 hours as it loses its sugar-lowering effect after that.

Other food sources include soy beans, kidney beans, nuts, lettuce, and onions, among many others. These food items have the potential to provide the known diabetic an opportunity to eat healthy and enjoy the food they are eating. These can definitely make it easier for diabetics to change the way they eat and what they include in their diet.

It is still best to consult your physician prior to engaging in any major dietary changes. These foods can indeed lower blood sugar levels, but at the moment, anti-diabetic medications still show the greatest effect in lowering blood sugar levels. Remember these foods are only supplements and therefore, do not promise to cure diabetes. They can, however, lessen the dependence on medications and give an overall feeling of health.

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Foods that Assist in Lowering Blood Glucose Levels

§ October 19th, 2009 § Filed under Diabetic Diet § Tagged , , , , , , § No Comments

If you have been wondering about the possibility of having diabetes or if you already have been diagnosed with it, there is a strong chance that you are curious about the foods that are capable to decrease levels of blood glucose. This is an important matter because majority of people who have been diagnosed with type 1 or type 2 diabetes basically have to alter their habits of eating. Most, if not all of the nutritionists shall impart in you the importance of healthy eating, balanced diet and regular exercise. You definitely need to do this if you are diagnosed with diabetes. Basically, it not only pertains to diabetics, it also fits for everyone.

With that point in mind, the importance of eating healthily also focuses on the foods that assist in lowering blood glucose levels. Some specific foods are basically fit for those functions. It is advisable that you include them in your regular diet.

So, what foods help in lowering blood glucose levels?

Below is a food list that can provide vital assistance in lowering your blood sugar:
*Broccoli. It works well and has been declared as a “blood sugar wonder food”.

*Cinnamon. There are definite findings that cinnamon actually helps in lowering blood glucose levels.

*Oatmeal. Nutritionists have considered oatmeal as perfect for diabetics.

*Vinegar. Including vinegar to you diet can assist with regards to diabetes effects.

*Tomatoes. Considered to be great for diabetics because they are nutritious and filled with antioxidants.

*Whole grains like barley and rye are helpful as well.

*Pears and apples and other fruits that have low sugar levels are advisable also.

*Vegetables that are not starchy also work well for a diabetic patient’s diet. Green beans, cabbage, spinach, squashes, lettuce and zucchini are the ones that you should seek out.

This list partially showcases some of the foods that can provide the most benefit when it comes to lowering your sugar levels.

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Foods for Diabetics

§ October 12th, 2009 § Filed under Diabetic Diet § Tagged , , , , § No Comments

Diabetes affects every person differently, but managing the condition involves the same basic principles: exercise regularly, monitor your blood sugar levels, and eat right. A healthy diet is absolutely necessary to control diabetes and prevent complications like heart attacks and strokes. Generally, a diabetes diet involves stabilizing blood sugar levels and making sure it doesn’t go too high or dip too low. Eating starchy foods and sugary foods will cause your blood sugar levels to reach unhealthy high levels. On the other hand, not eating enough manifests itself as hypoglycemia – weakness, trembling, and brain fog caused by low blood sugar. To keep your blood sugar levels stable, avoid sugary, fatty foods and make sure your meals include low-fat, low-carbohydrate, high-protein foods. Below is a list of foods for diabetics.

Meat and poultry

All lean, fresh meats – beef, pork, lamb, chicken, and turkey – are safe for diabetics to consume because of their high-protein content. Note how the words “lean” and “fresh” are used to qualify what kind of meats are allowed. Processed meats like bacon and sausages should be avoided because they contain trans-fats and high amounts of salt, which contribute to cardiovascular problems. When preparing meat, make sure you remove all the visible fat off the meat before you cook them. Serve in small portions; the American Diabetics Association recommends a 3-ounce serving around the size of a deck of playing cards per meal. You can also eat meat replacements like tofu, dried beans, eggs, and cheese.

Grains and starch

Generally speaking, starchy foods should not be eaten by diabetics because they tend to raise blood sugar levels too quickly. However, you do need carbohydrates for energy and it is generally safe to eat starchy foods with high nutritional value. These include potatoes, corn, peas, and pinto beans. Whole-grains like wild rice and oats are also recommended because of their fiber content. Stay away from refined starches like pasta and cereal. Processing these foods caused the nutritious part of the grain to fall off, leaving only the starchy part that will raise your blood sugar levels without giving any other nutritional benefits.

Vegetables

All non-starchy vegetables have low fat and low sugar content, making them an important staple in meals and snacks. Aside from being low in fat and sugar, vegetables are also rich in vitamins and minerals. As a general rule, only eat your vegetables fresh because canned or frozen vegetables have high fat and sodium content. But if you really must use canned vegetables, look for one with a low-sodium, low-fat label. Drain the vegetables thoroughly and rinse them with warm water. This will reduce the amount of sodium on the vegetables.

Fruit

Like vegetables, fruits are rich in vitamins and minerals. They also contain carbohydrates and simpler sugars, which will not cause your glucose levels to peak the way refined sugars do. Cap off your meals with a serving of fresh fruit. If you’d like to use canned fruit, make sure they’re canned in light syrup or juice.

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Early Warning Signs of Diabetes

§ October 8th, 2009 § Filed under Health: Diabetes § Tagged , , , § 6 Comments

More and more Americans get diagnosed with diabetes and pre-diabetes because of genetics and unhealthy lifestyle choices. Once you are aware of the earliest warning signs of diabetes, you can take charge of your health and avoid the debilitating consequence of this lifelong disease. But before we discuss the early warning signs of diabetes, we need to understand what diabetes is.

Diabetes is a condition where the body fails to produce or use insulin, a hormone produced by the pancreas that converts glucose or blood sugar into energy. There are two types of diabetes: type 1 diabetes, where the individual cannot produce insulin, and type 2 diabetes, where the individual does produce insulin by the body does not respond to it. If left untreated, both types of diabetes can damage your kidneys, eyes, and cardiovascular system. In severe cases, diabetes can lead to strokes, blindness, kidney failures, and amputations. But it’s never too late to prevent these from happening if you catch the disorder early enough. As soon as you see these earliest warning signs of diabetes, get yourself examined by a doctor and take the necessary preventive measures.

Constant thirst and frequent urination – You go to the bathroom and urinate more frequently than normal. Frequent urination dehydrates your body, which makes you unquenchably thirsty. Frequent urination and constant thirst are the most common early warning signs of diabetes.

Fatigue – Pre-diabetics and diabetics often feel exhausted because the cells and the brain does not receive enough fuel, even though there is a lot of glucose and insulin in the bloodstream.

Blurred vision – Did you know that the eye lens shrinks and gets distorted as your glucose levels rise and fall? This is why blurred vision is another common early warning sign of diabetes. The human eye is unable to adjust quickly to the changes occurring in glucose levels.
Frequent infections and slow healing of wounds – White blood cells – the blood cells that protect the body from pathogens and infection – don’t work as efficiently when blood sugar levels are too high. When white blood cells fail to work, bacteria and pathogens thrive, making you prone to infection. Observe any wounds you might have and see how long it takes for them to heal. If a shallow scratch is still raw after a week, it is likely that you have diabetes or pre-diabetes. Women also tend to experience yeast infections as an early warning sign of diabetes.

Tingling and numbness in feet or legs – This symptom of diabetes is caused by a complication known as neuropathy, or nerve damage. Neuropathy takes years to develop, and this symptom indicates that you have had undiagnosed diabetes for a long time.

Stroke and heart disease – For individuals over 45, these dangerous early warning signs often appear before they get diagnosed by diabetes.

The earliest warning signs of diabetes can also be symptoms of an entirely different health problem. If you experience any of the symptoms above, it would be wise to get checked up by a doctor to find out what is causing these problems.

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