11/11/2022
The right diet for people with prediabetes
Prediabetes is not a disease but a warning sign that you may have type 2 diabetes in the future. However, prediabetes can still be treated if you have a reasonable diet, combined with regular exercise.
You cannot control all risk factors for prediabetes, but they can be mitigated. Lifestyle changes can help you maintain balanced blood sugar levels as well as a healthy weight.
👉Monitor carbs with glycemic index
The glycemic index of a food (GI) is an indicator for you to determine which foods can affect your blood sugar. Foods with a high GI will raise blood sugar faster. Foods with a low glycemic index are less likely to cause blood sugar spikes. Foods with high fiber will have a low GI.
Low GI foods are good for your blood sugar. Incorporate the following foods in your diet: Sandwiches, Non-Starchy Vegetables (Beans, Sweet Potatoes, Corn), Pasta,...
👉Control your portion
One of the best ways to manage portions is to eat consciously. Eat when you are hungry, stop when you are full. Eat slowly, focusing on the food and its taste.
Eat lots of fiber-rich foods
Fiber provides a number of benefits to your body. It helps you feel full for longer and aids in easy digestion. In addition, eating foods rich in fiber can make you less eager to eat. Moreover, it also helps you avoid “accidents” that can come from eating foods high in sugar.
👉Avoid sugary drinks
One can of soda can contain 45g of powdered sugar, which is recommended for women with diabetes. Sugar-sweetened soda does not provide calories, but converts into fast-digesting starches. So the better choice to quench your thirst is water.
Abstain from drinking alcohol
Moderation in drinking is one of the principles of healthy living. Alcoholic beverages dehydrate your body. Some cocktails contain a lot of sugar that will increase your blood sugar levels.
👉Eat lean meat
Meat doesn't contain carbohydrates, but it can be a significant source of saturated fat in your diet. Eating a lot of meat can lead to high cholesterol. If you have signs of prediabetes, a diet low in saturated fat and cholesterol can reduce your risk of heart disease.
👉Exercise regularly
Exercise is part of a healthy lifestyle. This is especially important for people with prediabetes. According to the National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK), less exercise is associated with increased insulin resistance. Exercise causes the muscles to use glucose for energy and makes the cells work more efficiently.
