Prediabetes Diet: Foods To Eat And Avoid To Prevent Development Of Diabetes

Prediabetes is a precursor to diabetes. It is a condition where blood sugar levels are unusually high but not too high to be within the scale of diabetes. Blood sugar level shoots up mostly because of insulin resistance. In diabetes, the body stops producing insulin or stops responding to the insulin present. In prediabetes, the situation is slightly better. However, it is still an alarming situation as pre-diabetics are likely to develop type 2 diabetes sooner or later in life. According to a research, published in the Lancet in 2012, around 70 percent of diabetics happen to develop diabetes. Many factors can cause prediabetes and genetics play a big role. If there's a history of diabetes in the family, the kin are likely to have it too. Overweight, unhealthy eating habits and erratic lifestyle can also be held responsible for borderline diabetes.
 

Symptoms Of Prediabetes
 

Look out for the following warning signs to ascertain the possibility of prediabetes -
 

• Constant tiredness
• Unexplained weight gain
• Darkening of skin in patches
• Skin problems like acne
• Lack of concentration
• Abnormal feeling of thirst and need for urination

(Also Read: 5 Natural Remedies For Regulating Blood Sugar Level)

^{Prediabetes is a precursor to diabetes}

Healthy Diet For Prediabetes | Foods To Eat And Avoid
 

Even if there are no visible signs, it is a good practice to get your glucose levels checked regularly. And, if you have been diagnosed with prediabetes, don't fret. While this problem is difficult, it is also said to be reversible. Following a particular diet with prediabetes-friendly foods may help you mitigate the issue.

1. The glycaemic index of foods can ascertain how a particular food will impact blood sugar. Foods with high GI raise the blood sugar level quickly. So, it's better to have foods with low GI.

2. Have low-carb foods instead of refined and processed carbohydrates like white rice, white bread, refined all-purpose flour and potatoes, as they digest swiftly when eaten. They should be replaced with whole grain foods like brown bread and brown rice.

3. Sugar and starch in foods enter the bloodstream as sugar. In prediabetes, the body is not able to regulate the glucose due to insulin resistance. Hence, it is strongly advised to give up sugary foods and sugary drinks. Foods with natural sugar like fruits can be consumed in moderation.

4. For the same aforementioned reason, starchy foods like peas, corns and potatoes should be avoided.

5. Eat high-fibre foods that add bulk to the food and let them pass easily as bowels.

6. Limit the intake of saturated fat and Trans fat that can raise cholesterol levels and further lead to heart issues along with diabetes.
 

To sum up, try to include the following foods in your diet to prevent catching diabetes:
 

Whole wheat breads
Brown rice
Whole grains such as barley and quinoa
Whole grain cereals
Vegetables
Tomatoes
Whole what pasta
Green vegetables like spinach, broccoli, and lettuce
Eggs
Lean meats and chicken
Soybean
Low-fat dairy
Nuts and seeds
Yogurt
Carrots
Protein rich foods like cottage cheese and tofu
Steel-cut oats
Green beans
Legumes
 

(Also Read: 5 Vegetables You Must Include In Your Diabetes Diet)

^{Diabetes diet: Eat low-carb, low-sugar and high-fibre foods}

A Few More Tips To Manage Prediabetes
 

Maintaining a healthy body can go a long way in preventing many small and big health issues. Exercising regularly is important as lack of physical activities has been linked to higher insulin resistance. Drink lots of water to stay hydrated and avoid sugary drinks to quench your thirst. Of course, watch your portions of food; eat only till you feel full and then stop. Adopting a healthy lifestyle can make a huge difference in the impact of prediabetes and who knows, you may also succeed in eliminating it completely.