Diabetes is classified as a metabolism disorder. Diabetes is a disease wherein the pancreas fails to manufacture insulin leading to high sugar level whereas; pre diabetes is a state where the sugar levels are elevated but not high enough to be termed as diabetes. At the pre diabetic stage onset of diabetes can be controlled by a suitable diet and medication.
The pre diabetes diet is vital as it helps to maintain the blood sugar at a healthy level. Selecting the right kind of food is an essential step in managing the blood glucose levels.
The following healthy pre diabetes diet can aid in preventing diabetes:
1) The glycemic index provides an idea of any given food’s direct effect on blood sugar level and can thus prove to be helpful in choosing the right food. Foods with high glycemic index hikes blood sugar level more than the foods with low glycemic index.
Complex carbohydrates are difficult for the body to break down than simple carbohydrates. Since it takes longer to digest it helps in preventing an increase in blood sugar. Foods such as oat, vegetables, beans, legumes, whole wheat bread and brown rice etc provides the body with glucose along with protein and complex carbohydrates therefore encourages a steady and slow rise in blood sugar. Balanced diet of proteins, carbohydrates and fats daily can help in a pre diabetic condition.
2) Limit the portion size and start measuring the food using a cup or scale. Eating surplus healthy food can also lead to weight gain therefore it is important for a pre diabetic to restrict the consumption of excess food. Restrict intake of high calorie foods such as cakes, chocolates, ice cream, chips, cookies and all other fast and junk foods. However, once in while you can treat yourself to a low fat yogurt, smoothie or fruit juices. Healthy low calorie snacks should be consumed after short interval to avoid hunger pangs and subsequently overeating.
A 10% reduction in the body weight can cut down chances of developing Type 2 diabetes by 40-50%.
3) Avoid refined or over-processed grains and opt for whole grains and whole wheat.
4) Select lean cuts and remove skin and fats from turkey and chicken and consume it in small quantity.
5) Eat more of various fresh and organic foods such as fibrous fruits and vegetables like apples, avocados, strawberries, grapefruits, carrots, spinach, green beans, broccoli. Ensure that the vegetables are non-starchy variety.
6) Include beans like soy, kidney, black, pinto, lentils, chickpeas etc in your pre diabetes diet. Beans make excellent substitutes for meats, as they contain proteins. All types of diabetes can cause and increase in the VLDL cholesterol level (triglyceride). Legumes are very high in fiber so it helps in lowering the cholesterol along with curbing the hunger sensation.
7) The cold water fish like salmon or herring, should be eaten 2 to 3 times every week as they have a high concentration of the crucial omega 3 fatty acids. Omega 3 increases HDL, which the good cholesterol. HDL fights and lowers LDL, which is the bad cholesterol.
8) Use non-fat dairy products like skim milk, non-fat yogurt and cheese. Replace solid, saturated and trans fats with liquid oil.
9) Drink ample quantities of water, minimum 10 glasses and strictly avoid carbonated drinks and sugar sweetened drinks when you are following the pre diabetes diet.
The pre diabetes diet specified, not only helps in reducing the risks of developing type 2 diabetes, but they are equally important for optimal health
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