What Should You Eat If You Are Prediabetic?
Whether you are a diabetic or not, a healthy prediabetic diet is key to keeping blood sugar levels in check. A prediabetic diet is full of high-protein foods that build muscle and provide energy. It also contains fatty acids, which lower the risk of cardiovascular diseases. Fish is also a good option. Fiber-rich meals are an important part of a prediabetic diet, as they lower the glycemic index, which helps with blood sugar and cholesterol levels.
Avoiding processed foods
If you are a prediabetic, it’s important to avoid processed meats, such as deli and grilled red meat. Not only are these foods high in calories, but they are also high in nitrates and sodium, which can make your blood sugar soar. Plus, red meat is also a source of inflammation. Instead, opt for low-sodium, all-natural deli meat or skinless poultry.
Limiting salt intake
Studies have linked excessive salt intake to a higher risk of type 2 diabetes. As a result, you should limit your salt intake, particularly when you are prediabetic. You should also stay away from salted processed foods. These tend to contain high amounts of sodium and other unhealthy ingredients. Therefore, it is best to limit your salt intake to a moderate level. If you’re unsure of what to cut out, talk to your doctor. You can also seek the help of a nutritionist if you’re worried about your diet.
Limiting sugary foods
If you have prediabetes, limiting your intake of sweets should be your primary goal. To avoid developing this condition, make sure you eat a variety of fruits, vegetables and whole grains. Refined grains are highly glycemic, which means that they are digested quickly in your gastrointestinal tract. Even whole wheat products may contain added sugar. Other sources of added sugar include condiments, salad dressings, spreads, and baked goods. While many of these types of foods may sound healthy, they are not. Rather, you should limit your intake of sweets and eliminate empty calories, such as sugary drinks and soft drinks.
Avoiding sugary foods
To avoid diabetes, try to limit your intake of sugary, fatty, and carb-rich snacks. Although dried fruit is sometimes thought to be healthy, these products can actually increase your blood sugar levels. In fact, one-fourth cup of raisins has about as much sugar as a single cup of grapes. Some brands even add sugar to their dried fruit, so be careful what you choose.
Avoiding starchy vegetables
You may be surprised to find out that some vegetables are great for you and may even improve your condition. Most starchy vegetables are high in carbohydrates, which can spike your blood sugar levels. While it’s true that starchy vegetables have many benefits, these low-calorie foods are also not as healthy as starchy breads and pastas. To help you avoid this, there are some tips to help you eat healthy vegetables without compromising your health.
Avoiding sugary drinks
People with diabetes should limit their intake of sugary drinks and choose fruit juices. Drinks with high sugar content are bad for your health and can increase your risk of developing type 2 diabetes and heart disease. Prediabetes also increases the risk of insulin resistance. Insulin is the key that allows glucose to enter the cells. Insulin resistance occurs when the cells do not recognize insulin and cannot use it properly.
Limiting sugary drinks
The study authors note that people who drink sugary beverages are also more likely to gain weight. Although the risk of prediabetes declined when other dietary sources of sugar were taken into account, the increased risk with sugary drinks was still around 27 percent. The study was observational, so it was impossible to establish a cause-and-effect relationship, but the association between sugary drinks and prediabetes seems to make sense. According to Dr. Deena Adimoolam, assistant professor at the Icahn School of Medicine at Mount Sinai, the association between these drinks and prediabetes makes sense.
