Overview of Prediabetes Diet
Prediabetes Food and Its Control – Prediabetes or borderline sugar refers to the condition in which a person has a high blood sugar level that can lead to the type 2 diabetes in about 5 years if not managed. About 10 to 15 percent of prediabetics develop diabetes each year. Alone in America, 84.1 million 18 years old and elder people are diagnosed to be prediabetic.
The most common causes of prediabetes or borderline sugar are lack of physical activity, obesity or the diabetic family history. In worst cases, people can get heart diseases, kidney failure, blindness or organ damage, etc.
If you are diagnosed with prediabetes then it can be an alarming call for you. Then here is the good news; having prediabetes does not necessarily mean that you will get diabetes. On the other hand, you can prevent the condition before reaching the worst situation (type 2 diabetes).
“Prevention is better than cure”
Therefore, the article is designed for you to share a complete guide for control or to prevent the prediabetes and to avoid the potential risk of type 2 diabetes. Here, you can find a complete diet plan and tips to avoid diabetes.
Tips to control prediabetes or borderline sugar
The key to control prediabetes is maintaining a healthy lifestyle. Try to walk more instead of using the elevator and sitting idle. According to the American Diabetes Association, daily 30 minutes of aerobic or strengthening exercise is enough for a healthy routine.
The healthy physical activities (like brisk walking, swimming, strengthening and stretching exercises, and running) can improve your body insulin sensitivity and help to lower your blood sugar level.
Control your weight
An obese or overweight person has a high risk of developing diabetes. Your body fats can affect the release of insulin and results in an increase in blood sugar level. Try to control your weight by having healthy food and proper exercise. Losing 5-7% of your body weight can reduce about 58% chance to develop diabetes.
Consult your doctor
To prevent the risk of diabetes, you should consult your doctor regularly to keep your blood sugar at the normal level. Some doctors prescribe Metformin to control the blood glucose level but it can leave some side effects. Always consult your doctor before using any medication.
Have Enough Sleep
Sleep disorder or improper sleep patterns can also increase the risk of diabetes for prediabetics or borderline sugar. Due to the lack of sleep, your body cannot function properly and deprives the ability to produce insulin.
When you have the potential risk of type 2 diabetes, healthy eating is one of the necessary measures to avoid the condition. You should keep a check on the food you are taking, to maintain your normal blood glucose level. Here are some tips that can help you to choose the right food for a healthy diet.
Avoid Readily digestible foods or refined carbohydrates
For instance, potatoes, bread, white rice, russet, juices and drinks. Whereas foods that are high in fibre and have lower GI are safe to eat such as brown rice, steel-cut oats, beans, non-starchy vegetables, sweet potatoes, whole-wheat pasta and whole wheat bread.
The key to maintain sugar level is slow digestion; mix the meals to make the digestion process slow for a normal blood glucose level.
The range of GI varies from 0 to 100. Foods having GI value 55 or less increase blood sugar level slowly, those with GI 56 – 69 raise blood glucose moderately and with GI 70 or above increases the blood sugar level exponentially.
Control the portions of food
The portion of the food should be controlled to manage your blood glucose at the normal level. Each person should take the calculated amount of carbohydrates and calories to avoid diabetes.
A single portion meal contains 20 grams of carbohydrates and about 150 calories. According to studies, consuming 50 – 55 % carbohydrate diet during a day minimizes the risk of high blood sugar. The 1600 calorie meal is equal to 200 grams carbohydrates.
You may plan your daily diet according to your calculated amount of carbohydrates and calories. You can also divide the food into different small portions. Consult your nutritionist for an effective diet plan as it varies with your daily activities and body condition.
Food with high fibre
High fibre food is good for you if you are a prediabetic. Fill your half of the plate with fruits and vegetable that are high in fibre. This not only helps you to normalize your blood glucose but also keep your body weight in check. After eating fibre rich food, you will feel fuller, satisfied and they will boost your energy.
Some of the fibre rich foods are; whole-grain bread, whole-grain cereals, barley or quinoa, legumes, vegetables and fruits whose skin are edible. Low carb diet is also a breakthrough to maintain a healthy diet with cutting down carbohydrates.
Skip sugary soda
Avoid drinks that contain a high amount of carbohydrates. A 12 ounce of soda bottle contains about 45 grams of carbohydrates which is the recommended amount of carbohydrates in a meal for the diabetic women. They only provide empty calories and increase the risk of obesity. You can consume a moderate amount of alcohol (1 drink for women and not more than 2 for men).
Drink water for normal glucose level
Drink water instead of soda and juices. The amount of recommended water uptake can vary for each person according to body and climate. But the colour of urine can help you to determine if you are drinking enough water. A person should have a pale yellow colour of urine.
Have a healthy amount of good fats
A prediabetic individual should choose healthy fat sources for a maintained diet. Such as nuts, avocado, olive oil, vegetable oil and seeds. Use low-fat dairy products such as low-fat yogurt, low-fat cheese and skim milk.
Healthy Protein sources
Meat does not contain carbohydrates but high-fat control increases the cholesterol level which can further lead to heart diseases. Choose lean cuts of the meat to avoid high cholesterol. A single lean cut of meat about 1 gram of fat and 35 calories in each ounce.
Some of the recommended protein sources are egg whites, chicken without skin, legumes, soybean products, lean beef cuts (tenderloin, ground round, flank steak), low-fat Greek yogurt, shellfish (scallops, crab, shrimps, lobster) and fish (tuna, trout, cod, halibut, haddock etc).
Foods to control Prediabetes
Here are some of the prediabetes foods that can help you to keep your blood sugar at a normal level
At breakfast, you can take whole grain foods such as whole-grain cereals, whole-grain bread and with whole peanut butter (sugarless), whole grain oat, fruits or fruit juices of about 4 ounces without additives and low-fat coffee or tea without sugar. Avoid sugar supplements, white bread and sugary cereals.
Vegetables, fruits (like apple, pear, melon, berries) lean cut meal or non-starchy food, rich in fibre is recommended for prediabetics. Some of the recommended foods are bean, lentils and legumes with whole grain bread or a salad and vegetable soups. Avoid foods with dressings like ketchup, burgers, baguettes, bagel or other white bread products.
You can eat vegetables like broccoli, asparagus, sweet potatoes, etc. Wholemeal pasta, chicken without skin, homemade sauces without sugar and salad is safe to eat. You can also add yogurt, fruits or ice cream (sugarless in dinner).
Avoid high-fat foods, trans and saturated fats, fast foods and ready-made sauces. For snacks, you can take nuts, seeds or fruits. Or if you are a fat lover, try keto or low carb diet.
Always maintain the portion of the food according to your body and with the help of your nutritionist.
Prediabetes Food List
Prediabetes diet can be effectively planned by keeping an eye on the carbohydrate and calories during the food intakes and at a portion of the food. You can mix different foods according to your will.