Prediabetes is a condition in which the blood sugar levels are higher than normal but not higher enough to diagnose type 2 diabetes. People with prediabetes may develop type 2 diabetes in the later stage of their life. However, diagnosis of prediabetes does not always mean you will develop type 2 diabetes. The main key is to manage your blood sugar levels with a balanced diet and other healthy habits.
What foods should you eat if you are prediabetic:
1. High-fiber foods: Your body slowly digests whole grains and high-fiber foods, for which the sugar takes time to enter the bloodstream. This can help you manage your blood sugar levels and prevent the “crash” that occurs after eating high-sugar foods. Examples of high-fiber foods include:
2. Carbohydrates
Adding the right portions of carbohydrates is extremely important to balance your diet. However, to add carbohydrates to your prediabetic diet, choose foods with a low glycemic index. Consuming high glycemic index foods can rapidly increase your blood sugar level, while low glycemic foods have less effect on blood sugar levels.
Low glycemic index foods include:
Foods with high glycemic index include:
Food labels on food products do not mention the glycemic index of the product. You can check the product's fibre content to determine the food's glycemic index.
3. Protein
Protein slows down the rate at which carbohydrates enter the bloodstream, which helps to manage blood sugar levels. Especially, adding protein-rich foods to your every meal can help you feel fuller for a longer time, and reduce the frequent urge to eat snacks.
Protein-rich foods include:
If you are prediabetic and want to improve your condition then make sure to add these foods to your daily diet. You can add moderate portions of non-starchy vegetables, lean protein and carbohydrates to your prediabetic diet. Also, controlling your portion sizes is important. The best way to control meal portions is to habit mindful eating.
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