Pre-diabetes have become quite a common health condition these days. It is characterized by the existence of high blood sugar levels in an individual, but they aren’t high enough to be classified as fully blown diabetes. If you have been diagnosed with pre-diabetes, you are at a greater risk of becoming diabetic. If you wish to avoid type 2 diabetes, it is essential for you to eat well-balanced and healthy meals and exercise on a regular basis. Here is a food guide you can use if you have or are one of pre-diabetic patients:
- Fruits and Vegetables
A pre-diabetic’s diet should contain fruits and vegetables on a daily basis. It is recommended to eat vegetables that don’t contain a lot of starch such as green beans, carrots, spinach and broccoli. When you have to choose fruits and vegetables, make it a practice of opting for a variety of colors. This ensures that you diet is varied and healthy.
- Whole Grains
Avoid eating processed foods and go for whole grain foods instead. Refined flour is used for making processed foods and they aren’t as healthy as whole grain because they don’t contain some vital nutrients. Rather than eating white bread, it is better for you to eat whole wheat bread. Spaghetti and white rice should also be replaced with their whole grain version. You can find whole grain counterparts of snacks like tortillas and crackers as well.
Legumes, lentils and dried beans are high in minerals, vitamins and protein and they also contain plenty of fiber. You can get maximum health benefits when you make it a practice of consuming beans several times a week. In order to add variety to your meals, you should include pinto beans, lima beans, black-eyed peas, black beans and red beans.
A pre-diabetic’s diet shouldn’t be without meat because they don’t raise the blood sugar levels as they aren’t carbohydrates. Another benefit associated with meat is that it has lots of protein. However, this doesn’t mean that you should consume just about any meat. You should go for lean cuts of chicken, pork or favorite beef. The skin should be removed, if possible, before you consume the meat.
Instead of drinking whole milk, you can replace it with skim milk in order to reduce the amount of fat that’s consumed. Sweet drinks like soda, punch and tea should be limited. You can choose low-calorie drinks over them such as diet soda. Above all, you need to drink plenty of water.
- Other Tips
Fish should be consumed at least twice or thrice a week. The intake of snacks that are high in calories such as potato chips, cookies, cake and ice cream should be restricted. If you have to use oil during cooking, make sure you don’t use solid oil; liquid oil is better. This is because solid oil contains lots of saturated and trans fats. Portion sizes should also be reduced for controlling weight.
Following this guide can aid you in avoiding diabetes.