Foods To Eat And Avoid In Pre-Diabetic Condition

 Pre diabetes is a condition of borderline diabetes. Expert suggested some foods that you should eat and avoid. Read on. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: May 31, 2022Updated at: May 31, 2022
Foods To Eat And Avoid In Pre-Diabetic Condition

Prediabetes is a condition in which blood sugar levels are higher than normal, but not yet high enough to be called as type 2 diabetes, but prediabetes increases a person’s risk of developing type 2 diabetes in future. It also increases risk of other diseases and complications like heart disease, stroke, obesity and cancer. So the diagnosis of pre-diabetes should set off alarm bells. Lifestyle changes and dietary modification can often help to reverse prediabetes condition. If you are making certain changes in your diet to reduce the risk of diabetes, it does not mean that you have to give up all the foods you love. It actually means eating less and managing the quantity of foods. Onlymyhealth editorial team talked to Ms. Anam Golandaz, Clinical Dietician, Masina Hospital, Mumbai, to know about the foods to eat and avoid in a prediabetic condition. 

Foods to eat and avoid in a pre-diabetic condition 

According to Ms. Anam, here are the foods you should eat and avoid in a pre diabetic condition:

1. Cut simple carbohydrates 

The first rule is to cut down on simple carbohydrates like sugar, a quick-release of carbohydrate. Watch carbs with high glycemic index. The glycemic index (GI) is used to determine how a particular food could affect your blood sugar level. Foods that are high on the GI will raise blood sugar faster. Foods ranked lower on the scale have less effect on blood sugar spike. Foods with high fiber are also low on the Glycemic Index. So, basically foods that are processed, refined, and void of fiber and nutrients are high on the GI. Refined carbohydrates like Maida rank high on the GI. These are grain products that digest quickly in your digestive system. Examples are bakery products, white bread, potatoes, along with soda and juice. Avoid these foods as much as possible, if you are suffering from prediabetes.

Also read: Did You Know There Is Something As Prediabetes Too? Know What Happens Then To The Human Body

2. Eliminate sweetened beverages

Sweetened beverages only offer empty calories that translate to quick-digesting carbohydrates and increase blood sugar level. Water is a best choice to quench your thirst. Water is a an extremely healthier substitute of sugary drinks such as sodas, fruit juices, and energy drinks.

3. Focus on whole grain food items 

Eat smart substitutes of unhealthy food items. Start choosing whole-grain breads and brown rice. Focus on the first ingredient ‘whole’ and consume at least three grams of fiber per serving, as fiber will help to manage sugar level. It will slow down the carbohydrate release in blood.

4. Consume protein rich foods 

Protein slows the rate that carbohydrates enter into bloodstream, keeping blood sugar levels steadier. Consuming protein in every meal can help you feel full for longer hours and dips the urge to munch or snack. It will also helps in weight management. Healthy proteins options include: 

  • Eggs
  • Lean meats
  • Fish
  • Dried beans and peas
  • Low fat milk and milk products
  • Tofu
  • Nuts and seeds

5. Eat mixed meals (fruits and vegetables) 

Enjoy all the food groups in moderation in your diet. Fruits contain natural sugar. So, limit your fruit intake to one cup at a time. Pair fruit with a source of protein, such as a handful of nuts or seeds, plain yogurt, or boiled egg. Eating mixed meals is important to maintain a good balance. It is a great way to lower a food’s given GI. For example, if you want to have white rice, include vegetables and chicken in your diet to slow down the digestion of grains and reduce blood sugar spikes.

Remember, exercise and diet go together hand in hand. A lack of physical activity has been linked to increased insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Exercise is a part of any healthy lifestyle. It’s especially important for those with prediabetes. Exercise can help your muscles to use glucose for energy, and makes the cells function more effectively with insulin. Most experts suggest exercising atleast 5 days a week for around 30-40 minutes.