Prediabetes is a widespread disease that affects approximately 30.3 million people in the United States alone. It can lead to elevated blood sugar levels that are not quite high enough to be classed as diabetes. Prediabetes can be controlled, if not reversed, by making lifestyle and dietary changes.
Having prediabetes does not mean that you’ll suffer from diabetes in the future. In this article, you will find out how a prediabetic diet can help reduce the effects of the condition and what one looks like.
Dos and Don’ts
To control prediabetes, a well-balanced diet rich in complex carbs, proteins, and other essential elements is recommended. Fruit, alcohol, and complex carbohydrates should be consumed in moderation, whereas simple carbs and sweets should be avoided entirely.
Foods That Are Allowed When on a Prediabetic Diet
- Healthy Proteins
The American Diabetes Association recommends the following foods as a source of protein for people at risk of developing diabetes: beans, lentils, nuts, and seeds. Because protein is digested less rapidly than carbs, you will generally feel fuller for a longer period, lowering the likelihood of snacking. Protein also decreases the pace at which carbs are absorbed into your bloodstream, ensuring that your blood glucose levels remain stable.
A prediabetic diet should contain lean meats. Red meat and processed meats may not be the greatest choices. The leanest cuts of these meats – such as flank, rib, and T-bone steak – may be safe to consume, rather than meats like ham and bacon.
High fiber meals help lower the food’s glycemic index, a measurement of how much a carbohydrate-containing diet raises blood sugar levels.
Poultry, like chicken and turkey, is a great source of protein, but it is advisable to eat them without the skin.
Fish is high in protein and omega-3 fatty acids, which may be beneficial to heart health. Fish is also high in vitamin D, which may lower your chances of getting diabetes. Although studies have connected vitamin D consumption to a lower risk of diabetes development, this assertion has not been universally accepted.
Foods to Eat in Moderation
Excessive alcohol use can lead to insulin resistance and pancreatic dysfunction, both of which can result in diabetes. Dry wine, a low-carb alcohol, is fairly safe in moderation, especially for patients with prediabetes or who are already sensitive to the stress hormone melatonin.
Fruits can be consumed in moderation. Lower-sugar fruits like grapefruit, avocado, kiwi, and watermelon are good choices since they don’t cause harmful blood sugar surges.
- Complex Carbohydrates
Complex carbs provide more nutrients, more fiber, and they break down more slowly, keeping you satisfied for longer. They can be found in whole grains such as wild rice, oatmeal, and others.
Foods to Avoid Completely
Simple carbohydrates should be eliminated from your diet because they get absorbed very quickly and therefore, quickly raise your blood sugar. This category includes a lot of processed food which have added sweeteners. It also, perhaps sadly for some, includes candy, chips, coffee, bread, and even white rice.
Some More Information
A prediabetic diet can help to reverse or delay the progression of diabetes or reverse insulin resistance. When combined with exercise, you get the deluxe benefits of reduced cholesterol, weight loss, and increased energy levels.
However, there are serious potential risks with the diet if you do it for a long period of time. Some of those risks are the body entering the state of ketosis. If our body doesn’t get the carbs it needs, it will obtain it by burning fat. This leads to many issues like keto-flu, low energy, kidney damage, osteoporosis, and even bad breath.
Do you think this diet would be a good choice for you? Have you tried this diet before? Let us know in the comment section below.