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A prediabetes diet is recommended for those who are prediabetic, which means they are at risk of developing diabetes. Prediabetes is characterized by either fasting blood sugar or postprandial blood sugar that is higher than normal. The condition usually stems from insulin resistance, wherein the body resists the effects of the hormone insulin.
Those with prediabetes have an elevated risk of developing type 2 diabetes and, possibly, cardiovascular disease. However, the possibility of developing prediabetes does not necessarily guarantee the emergence of type 2 diabetes.
Reversing prediabetes by lowering blood sugar levels requires prompt medical attention. Although it is impossible to eliminate all possibilities of developing prediabetes, you can take steps to mitigate some of the risks. Modifying your daily habits can help you control your blood sugar and keep your weight in check. This involves following a prediabetes diet to keep your blood sugar levels normal.
Prediabetes Diet: Food to Eat and Avoid
Below is a list of all the foods you should eat and foods to avoid with prediabetes diet.
1) Fiber
In a number of ways, fiber is useful. It extends the satiety effect and adds bulk to your diet, which facilitates bowel movements. It is the perfect addition to a prediabetes diet because it will slow down digestion and hence help you avoid the "crash" that follows a sugary meal. The energy boost from foods high in sugar is usually followed by a crash.
Some foods that are rich in fiber are:
- legumes and beans
- fruits and vegetables with an edible skin
- whole grains like quinoa, barley, oats
- whole grain breads like oat, wheat or barley
- whole grain cereals
- durum wheat pasta
2) Protein
A prediabetes diet needs to contain a good amount of protein. Protein improves your metabolism and prevents hunger pangs by ensuring that food gets digested slowly. It also reduces the rise in sugar levels immediately after your meal.
Meat is a good source of fat, but not of carbohydrates. Prediabetes, high cholesterol, and cardiovascular disease are all linked to a diet high in unhealthy fats. Diets low in saturated fat and trans fat have been shown to reduce the risk of cardiovascular disease in people with prediabetes.
Foods high in protein include:
- veggies and beans
- low-fat Greek yogurt, eggs, and soy products like tofu and tempeh
- seafood (crab, lobster, shrimp, scallops, etc.), poultry (chicken, turkey), fish (cod, flounder, haddock, halibut, tuna, and trout)
- beef that has had the fat trimmed off of it, like flank steak, ground round, tenderloin, and roast
- keeping the skin on while cooking chicken or turkey will help retain moisture while having little effect on the fat content, although the skin must be removed before consumption
3) Fruits
Fruits are an essential part of the prediabetic meal plan. If you like to snack, then snack on fruits instead of other fatty stuff.
Even though these vegan treats contain sugar, you shouldn't shun them entirely. Fiber, vitamins, and minerals can all be found in abundance in fruit. Your daily intake should average between two and three servings. A small apple or half a cup of strawberries would fall into that category.
Find out if your doctor recommends low-sugar alternatives. Fruits like kiwis, watermelons, oranges, and berries fall under this category. It's recommended that you eat your fruit with a healthy protein, such as natural nut butter, Greek yogurt, or almonds.
4) Nuts and Seeds
In a prediabetes diet, nuts and seeds play an important role. Although nuts and seeds are a good source of healthy fats, they also tend to be quite calorically dense. Walnuts, pistachios, peanuts, sunflower seeds, and cashews are all excellent options. Make sure they aren't salted, though. And remember to limit yourself to a single ounce.
5) Avoid Sugar-Loaded Drinks
This is a big no-no for the prediabetic diet food list. Because they lack other nutrients, like fiber and protein, which slow digestion, these drinks cause a rapid rise in blood sugar.
Prediabetics should cut back or abstain entirely from sugary beverages like 100% fruit juice, soda, and sweetened coffee. Stay away from sugary sodas, mixed alcoholic drinks, and drinks with high levels of caffeine.
However, the effects of artificial sweeteners on those with prediabetes are unclear, even to experts. Find out if they are safe for you from your doctor.
6) Limit Added Sugars
Added sugars are to be avoided at all costs while on a prediabetes diet. If you want to know how much sugar a packaged food or drink has, check out the "Nutrition Facts" label.
The 5–20 rule can be applied here--if it contains less than 5% of the DV for sugar, it is considered a low-sugar food. You should replace it if its DV is 20% or more.
Cookies, candies, and cakes are just some examples of the many processed foods that contain added sugar. Oatmeal, ketchup, and jelly are just a few more places you can find it too.
Including nutrient dense foods for prediabetes is a wise choice to make if your sugar levels are borderline high. Dietary changes are not easy to make, but in the case of prediabetes, they are essential.
If the condition is detected early on, medical intervention can prevent it from progressing to type 2 diabetes. The condition can be reversed with a prediabetes diet under the guidance of your doctor.
