When blood sugar levels are higher than normal but not high enough to be declared diabetes, you're at the prediabetes stage. A normal blood sugar level typically ranges from less than 100 mg/dL in fasting conditions to less than 140 mg/dL two hours after eating. Diabetes is diagnosed when fasting blood sugar levels reach 126 mg/dL or higher, whereas prediabetes is diagnosed when your blood sugar levels are between 100 and 125 mg/dL before eating and 140 to 199 mg/dL after meals.
In India, an estimated 7.7 crore adults are suffering from diabetes, whereas nearly 2.5 crore have prediabetes, according to the World Health Organization (WHO). Shockingly, more than 50% of people are unaware of their diabetic status. As a result of this, people continue to follow unhealthy lifestyles, which in turn lead to other chronic health complications.
The good news is that prediabetes can be reversed and one can prevent it from progressing to diabetes, said Dr Sandeep Reddy, Senior Endocrinologist, Kamineni Hospitals, Hyderabad, in an exclusive conversation with the OnlyMyHealth team. The key is to make necessary lifestyle changes, which include paying attention to one's diet and avoiding foods that can do damage.
Also Read: Nutrition For Diabetes: Here's How You Can Manage Blood Sugar Levels With Diet
High-Sugar Drinks
Sodas, fruit juices, and sweetened teas are some of the most commonly consumed beverages in the world. While they are refreshing, quench thirst, and taste heavenly, they’re not the healthiest. These can rapidly spike your sugar, and over time, they can also increase your diabetes risk. According to the Harvard T.H. Chan School of Public Health, those who consume 1-2 cans of sugary drinks a day or more have a 26% greater risk of developing type 2 diabetes than people who do not indulge in them.
Processed Foods
If you're prediabetic, processed foods, like packaged snacks, sugary cereals, and canned foods, are a big no-no. This is mainly because most processed foods have a high content of refined carbohydrates and added sugars. These types of carbs are quickly broken down into glucose during digestion, causing a spike in blood sugar. Additionally, processed foods lack fibre, healthy fats, and other nutrients that help regulate blood sugar levels.
White Bread
Bread is a healthy breakfast option, but not just any bread. While moderation is key, breads made from whole grains are recommended for patients with diabetes or those in the prediabetes stage. On the contrary, refined grains like white bread should be avoided or minimally consumed, according to the American Diabetes Association (ADA). This is because white bread contains a high Glycaemic Index (GI), which causes a rise in blood sugar levels and lacks fibre, contributing to insulin resistance.
Candies, Cookies, And Cakes
Almost everyone has a sweet tooth. In India, a wide range of sweet dishes make it even more difficult to resist them. But with that extent of love for sugar comes a bitter truth, which is the risk of diabetes. Highlighting this scenario, a 2014 study published in the journal Nutrients examined the concerning trend of increasing sugar consumption in India and found that it coincides with an increasing prevalence of risk factors like insulin resistance, abdominal obesity, and fatty liver disease, ultimately contributing to the alarming rise in type 2 diabetes (T2DM) and cardiovascular diseases.
Sweetened Yoghurts
Yoghurt is a great source of protein, calcium, phosphorus, and B vitamins, such as riboflavin and B12. However, flavoured yoghurts often contain added sugars, which can raise your blood sugar levels and contribute to the risks of diabetes. Additionally, the intake of added sugars has been linked to a heightened risk of various chronic conditions, such as obesity, Cardiovascular Disease (CVD), Non-Alcoholic Fatty Liver Disease (NAFLD), cognitive decline, and certain types of cancer, according to a 2016 study published in the journal Nutrients. Therefore, choosing plain, unsweetened yoghurt and adding your own fruit is a healthier option.
Also Read: From Digestive Health To Lactose Digestion, Here Are Some Health Benefits Of Yoghurt
Alcohol
Drinking too much alcohol can contribute to an increased risk of type 2 diabetes. It can increase blood sugar levels by interfering with the liver's ability to release stored glucose to stabilise blood sugar. Additionally, alcoholic drinks like beer and sweet wines contain carbohydrates, according to WebMD. It adds that alcohol further complicates diabetes management by stimulating appetite, promoting unhealthy food choices, hindering medication effectiveness, and raising blood pressure and triglycerides. In essence, for prediabetics, alcohol's unpredictable blood sugar effects and negative influence on overall health outweigh any potential benefits.
Highly Processed Condiments
Who would have thought that condiments, such as sauces and dressings, can increase your risk of diabetes? But unfortunately, this is true. For instance, ketchups, which are widely consumed in India, are an ultra-processed food that contains added sugars, preservatives, and flavourings, which are said to increase blood sugar levels.
A study published in the British Medical Journal (BMJ) found that a 10% increase in ultra-processed food intake was linked to a 25% higher risk of developing type 2 diabetes. However, this does not mean you should avoid condiments completely. Moderation is key, and opting for homemade sauces and dressings with minimal added sugars and healthier fat sources can also prevent complications.
Conclusion
Managing prediabetes through dietary choices is crucial for preventing the progression to type 2 diabetes. It is important to avoid or limit foods high in added sugars, refined carbohydrates, and unhealthy fats. On the other hand, one must opt for a balanced diet rich in whole, nutrient-dense foods, combined with regular physical activity. Remember, being prediabetic is not the end; you can still reverse it and stop it from progressing to diabetes. Consult with healthcare professionals or registered dietitians to get more personalised guidance.