prediabetes A condition in which blood sugar levels are higher than normal, but not high enough to be called type 2 diabetes, but prediabetes increases a person’s risk of developing type 2 diabetes in the future.
According to the locationOnlymyhealth Prediabetes also increases the risk of developing diseases and other complications such as heart disease, stroke, obesity and cancer, so a diagnosis of prediabetes should sound alarm bells.
Lifestyle changes and dietary modification often help reverse prediabetes, and if you’re making certain changes in your diet to lower your risk of developing diabetes, that doesn’t mean you should give up all the foods you love.
Foods to eat and avoid in the onset of prediabetes.
1. Reduce simple carbohydrates
The first rule is to cut back on simple carbohydrates like sugar. Foods that are high in carbohydrates raise your blood sugar faster.
2. Abstain from sweetened drinks
Sweetened drinks only provide empty calories that translate into fast-digesting carbohydrates, and raise your blood sugar level. Water is the best option to quench your thirst, and is a very healthy alternative to sugary drinks like soda, fruit juices, and energy drinks..
3. Focus on foods made with whole grains
Eat smart alternatives to unhealthy food. Start choosing whole grain bread and brown rice. Focus on the first “whole” ingredient and consume at least three grams of fiber per serving, as the fiber will help manage your sugar level.
4. Eat foods rich in protein
Protein slows the rate at which carbohydrates enter the bloodstream, which keeps blood sugar levels stable, and eating protein at every meal can help you feel full for longer hours and reduce the desire to eat or snack, and it helps with weight management. Healthy protein options include:
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eggs
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Lean meat
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fish
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Dried beans and peas
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Milk and low-fat dairy products
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tofu
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Nuts and seeds
5. Eat mixed meals (fruits and vegetables)
Fruit contains natural sugar, so reduce your fruit intake, pair fruit with a source of protein, such as a handful of nuts, seeds, plain yogurt or hard-boiled eggs, and eat mixed meals.
