The pre-diabetic diet is balanced and combines healthy foods to lower glucose levels in patients who are at risk for developing type 2 diabetes.
This regimen requires you to rethink your meals because some of the regular foods you eat contain ingredients that will lead to excessive sugar build up in the bloodstream, or poor usage of insulin.
Adopting this diet has important benefits for your health and weight, not just because it improves your use of glucose but also because it boosts your metabolism and slows the progression of this dangerous disease.
What kinds of things should you change? What are the best foods for you? In today’s article we want to share a healthy diet for pre-diabetes with you. It can help both people who’ve been diagnosed with pre-diabetes as well as those who want to avoid it.
Healthy nutrition for people with diabetes
Pre-diabetes is a condition in which the blood sugar levels are considered to be above normal but not high enough to be diagnosed with type 2 diabetes.
Anyone can benefit from a pre-diabetic diet, regardless of whether you’re at high risk or suffering from any of the forms of diabetes mellitus.
Although patients with high blood sugar should follow certain medical guidelines, the best way to avoid complications is to change your diet. For that reason, it’s a good idea to know which foods are good for glucose control, and which ones are harmful.
Foods for pre-diabetes
The best foods for controlling high glucose levels during pre-diabetes are those with a low glycemic index. They generally provide lots of fiber, protein, and essential fatty acids that you need in your diet.
A sample menu for pre-diabetics could include foods like the following:
- Whole grain bread
- Non-starchy vegetables, like carrots and green beans
- Beans and legumes
- Sweet potatoes
- Whole wheat pasta
- Chicken with the skin removed
- Cold water fish
- Plain, low-fat yogurt
- Egg whites
- Quinoa or barley
Foods that are prohibited
To get your blood sugar levels back to normal, it’s best to avoid any foods that might increase glucose. It’s pointless to eat some healthy ingredients if you continue to consume too many carbohydrates and sugars.
The foods and beverages you should absolutely avoid include:
- Sweets and commercial pastries
- Ice cream and chocolate
- Sugary sodas and energy drinks
- Fruit juices with added sugar
- Prunes and dates
- Foods with excess sugar (figs, bananas, or fruits in syrup)
- Fast food and frozen meals
- Margarine and harmful fats
- Full-fat dairy products
- Animal fat
- Canned foods or foods that are high in sodium
- Alcoholic beverages
Menu for a pre-diabetic diet
When a person is diagnosed with pre-diabetes, their doctor will usually make some suggested adjustments to the diet to avoid progression to diabetes. Certain aspects such as age, weight, and any other disorders – such as gestational diabetes – are also considered.
It’s normal for the menu to vary from person to person, according to their needs. Below are some of the many options that can serve as a model for you to change your diet.
- Tea, a slice of whole grain bread, and low-fat cheese or yogurt
- Tea, fruit salad, and a hard-boiled egg
- Grapefruit juice, whole grain crackers, and avocado or tomatoes
- Freshly-squeezed orange juice and whole grain crackers
- Fruit tea
- Oatmeal or almond milk
- Salad with carrots, tuna, and brown rice
- Lean meat, green salad, and fruit
- Grilled chicken breast, brown rice, sautéed vegetables, and fat-free jello
- Greek yogurt with blueberries
- Whole grain toast with a slice of turkey meat
- Green smoothie
- Grilled fish with steamed vegetables
- Vegetable soup with grilled chicken
- Pumpkin puree with brown rice and jello or fruit
There are many healthy foods options to help you control pre-diabetes. Nevertheless, it’s best to complement any dietary changes with a regular exercise routine to get the maximum benefits. Are you worried about this disease? Start fighting it today!