Apps To Help Prevent & Reverse Diabetes
In a TEDx talk at Purdue University, Dr. Sarah Hallberg cited that as much as 50% of the population could have insulin resistance to some degree even if their blood sugar levels still test normal. With insulin resistance, insulin cannot process the high amounts of sugars and carbohydrates, and the glucose gets stored as fat. As a society, a lot of our diet is made up of carbohydrates — from potato chips and pretzels to bread, pasta, rice and more.
Add in the sugars from desserts and store-bought snacks and the hidden sugar in condiments like ketchup, and it's easy to exceed the USDA's recommended 225 grams of carbs per day. Over time, this can cause a condition called insulin resistance or prediabetes. Dr. Hallberg cites success in reversing pre-diabetes and Type II diabetes with a low sugar, low carbohydrate diet. And she’s not alone.
There is a wealth of studies supporting her findings (see an overview of the efficacy of low-carb diets by the American Diabetes Association). So when I was diagnosed with prediabetes, I knew that it was time to seriously change the way I ate. I chose a diet high in vegetables, protein and healthy fats and low in starch and sugar (i.e., a low-carb diet).
In search of information, recipes, and support, I found the four apps that were the key to my success — Low Carb Info, Carb Counter & Diet Tracker by Atkins, Calorie Counter & Diet Tracker by MyFitnessPal, and MyDietician. 79 it’s pricey. So, I also found less expensive do-it-yourself alternatives.
Low Carb Info taught me what high-carbohydrate foods to avoid (or eat less, or smaller portions of). It even has a filter that will list foods that are lower than a specified number of carbs. I chose to follow the Atkins low-carb diet, which counts "net carbs," using the Carb Counter & Diet Tracker by Atkins. I started my journey 6 months and 25 pounds ago.
My HbA1c blood sugar level was edging toward full-blown diabetes and is now down to almost normal levels. The change in diet also lowered my blood pressure. Low-carb eating is no longer just a diet for me: It's a lifestyle, the way I'll ensure that my body doesn't move toward type 2 diabetes. These apps have helped me find so many low-carb alternatives that I rarely miss my old eating habits. I'm continuing to lose weight, and I'm healthy. It's worth the effort, and with the help of these apps, I’m staying on track.
Note: Check with your doctor before starting any new diet program. While using a low-carbohydrate eating plan worked for me, it’s not for everyone. Bread and pasta are obviously high in carbs, but some high-carb foods with low fiber counts offer empty calories that turn to sugar and raise your blood sugar/insulin levels. Once you choose where to limit your daily carb intake, you'll want to know which foods will fit into your allotment.
Perhaps you can eat half of a piece of bread or a spoonful of brown rice. Which vegetables have the most carbs? Low Carb Diet Assistant gives you nutritional information for fresh food, popular brands and restaurant food. You can also add foods to the list. It's for iPhone only. For Android phones, I'd recommend LoseIt!
39.99 per year), you can set your nutrient goals, including carbohydrates. 2.99 for iOS, LoseIt! The app offers two Atkins diet plans. 20-25 grams of daily net carbs and ends with 80-100 grams. A list of acceptable foods — nuts and seeds, vegetables, healthy fats and cheeses, etc. — will guide you through each phase.
The Atkins 40 plan is for individuals who have less than 40 pounds to lose and want more variety. It allots 10 grams of net carbs per meal with two snacks at 5 grams each with occasional bumps for high carb vegetables and other carbs. After registering and entering your personal information, go to "My Account" to choose your meal plan preference.
In each phase, you can choose how many grams of carbs you want to eat, adding more net carbs as you reach your goals. My Fitness Pal is a popular diet and exercise tracker app that makes it easy to join or create your own supportive community. Enter a sponsored challenge to win prizes, join an existing support group or invite friends to join you on your journey toward better health. You can challenge and encourage each other to keep track of what you eat as well as compete to see who can exercise more and burn more calories.
In its free version, the app tracks calories and nutrients and has an active community feature. When you add the premium membership, you get more information to help you shape your diet. Premium features let you view your food intake by macronutrients — carbs, proteins and fats. The display includes the number of grams of each, along with a pie chart to illustrate your intake, and how many carbs you have left before you reach your limit. It also shows you how many carbs you've consumed by food item and by meal.
Low carb goals can be set both daily and per meal in case you want to eat more carbs for breakfast and less at dinner time. Another premium feature analyzes the foods you eat, showing whether they're good or bad for you. It displays those that are highest in carbs and ranks everything you ate during the day.
In a short time, you'll learn what to eat to maintain a healthy balance. The app makes it easy to add items, with a barcode scanner and an exhaustive list of foods to choose from. Still, it only works if you commit to honestly recording everything you eat. MyDietician is different from other diet apps.
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