Pre diabetes is a condition that does not merit diabetes diagnosis. The sugar levels will be higher than the normal level but they do not still fall in to the diabetes levels. It is a warning sign that one is more prone to become diabetic. Dietary changes and life style modification will help in avoiding the early onset of diabetes. Pre diabetics are also at a higher risk of getting heart attack, kidney failure and stroke.
Healthy Foods for Pre Diabetics
Fruits and Vegetables
Fruits and vegetables are the food groups in which the positive effects outweigh the negative.Include at least 4 to 5 servings of fruits and vegetables in your diet. They are rich in fiber hence they give you a full stomach without adding on to the calories. They improve the general health of the body and hence reduce the risk of heart ailments. Choose vegetables like broccoli, mushrooms, tomatoes, greens and onions over starchy vegetables like potatoes and corn. Fruits that have low glycemic index include apples, cherries, and strawberries. Weight gain is of primary concern for a pre diabetic and a diet rich in fruits and vegetables will aid weight loss. Prefer raw fruit to fruit juices as they have more roughage and hence they take time to break down and release sugars in to the blood stream. Snack on fruits and vegetables instead of processed and junk food.
Whole Grain Foods
Whole grain foods are ideal to manage diabetes. They are an abundant source of complex carbohydrates so they take time to break down and digest. So, they do not rapidly increase the blood sugars. Whole wheat bread, multi grain breads, Whole barley, oatmeal, buck wheat and millets are some of the beneficial whole grain foods. Avoid refined, processed and canned food. Prefer foods in their least processed form. Keep away from foods made of enriched flour or sugars.Read the food labels carefully and choose foods that do not have artificial or added sugars. Even the sugar substitutes and alternative do not help in the longer run, so prefer foods in their natural form.
Choose oils like olive and canola oil that are rich in monosaturated fats for cooking. Avoid hydrogenated vegetable oils and foods containing trans fats and saturated fats. Packaged snacks, instant foods like noodles and ready to cook meals are loaded with trans fats and add up to the empty calories. Prefer skimmed and fat free milk products to the full fat versions. Avoid the use of full cream, cheese and butter that are rich in fats and will increase the cholesterol levels. Be selective about meat and choose lean meat like poultry, turkey over red meat. Meat is a good source of proteins so you can have up to 3 servings per week. Fish is a good source of omega 3 fatty acids which are essential for the heart health. So prefer fish to meat and have up to 5 servings per week. Avoid processed meat like bacons, sausages and organ meats like kidney and liver as they are high in calories and promote weight gain.
Control the Use of Alcohol
Alcohol consumption needs to be monitored in a pre diabetic diet. Try to avoid alcohol altogether or consume in moderation. They increase the blood sugar levels rapidly and can create hyperglycemia. Above all combine exercise with dieatry modifications to manage pre diabetes.