Diet tips for prediabetes: Which foods to eat and which to avoid?

Prediabetes is a condition wherein the blood sugar is higher than normal but not yet in the diabetic range. This is a stage before full-blown diabetes develops and can be controlled.

One can halt the progress of this disease by following certain diet tips.

Prediabetes: a not-so-uncommon ailment

Prediabetes is a condition in which the person has high blood sugar. These are higher than the range set for normality. But the blood sugar levels are still below the diabetic range.

This is a condition that could likely progress to diabetes. Therefore, one should be careful and avoid unhealthy eating habits. The latter can shift the condition into a full-blown diabetic stage.

In the USA, nearly one-third of adults suffer from this condition. Its onward progress can be halted if one adheres to certain healthy diet tips.

Prediabetes will not always progress to diabetes but the risk is higher. CDC states that if the person loses weight, the risk can be lessened. But on top of this, regular exercise and a balanced healthy diet can assist in halting this progress to diabetes.

Diet tips: Foods good for this condition

Besides slimming down and doing regular exercises daily, certain foods are also good to halt this downward fall.

These foods are those that have high fiber in them, have low sugars, and have loads of other nutrients such as vitamins and minerals. People with prediabetes should consume lots of these foods.

These include vegetables especially the non-starchy ones and green leaves, whole grains, legumes, and nuts and seeds. They can also have lean meats.

Consuming these foods can assist them in controlling their blood sugar. Recent studies have also shown that a 5 minutes walk after a diet of carbs can help in the prevention of high blood sugar spikes. Incorporate these foods in the daily food and control the blood sugar.

Foods to avoid in this condition

Foods that are high in sugars, unhealthy fats, calories, and less fiber are not good for patients with prediabetes. These foods can easily push the condition into a diabetic stage. T

here in prediabetes the person should not eat sugary foods such as desserts, candies, pastries, etc. The person should avoid sugary drinks and foods with refined carbs such as finger chips. Red and processed meat should also be off the diet card.

Also, read Fast foods: how to overcome cravings for these junk foods?

Excessively fatty foods have more calories and are not good for prediabetes. They can also give rise to high cholesterol and increase the risk of heart disease.

These people should avoid foods with a high glycemic index. The scoring is from 100 to 0. Whole grains have carbs but also contain fiber and the carbs are of a complex type. Hence their glycemic index is low and they are good in this condition.

Similarly, nuts have a lower glycemic index and can be consumed. Fruits have natural sugars and are healthy. But bread, pasta, potatoes, and rice have scores above 50 and are not healthy in this condition.