Prediabetes Diet: Foods to Eat and Avoid

Prediabetes is a wake-up call, a signal from your body that it's time to reassess your lifestyle choices, particularly in terms of nutrition. Let's dive into the basics of a prediabetes diet, highlighting what foods can help you steer clear of type 2 diabetes and the ones you might want to avoid.

What to Eat and What to Skip

A prediabetes diet isn't about depriving yourself; it's about choosing balanced, healthy options. Here are some food suggestions:

Foods That are Good

• Unprocessed, whole fruits and vegetables, particularly non-starchy types like broccoli, green leaves, and asparagus.
• Whole grains such as whole wheat flour, steel-cut oats, millets, brown rice or unpolished rice.
• Lean protein sources - like skinless chicken, fish, and legumes. It is best to accompany them with unsalted nuts and seeds such as almonds, pistachios, sunflower seeds, pumpkin seeds in moderation for good fat content. Dairy products like low-fat paneer, low-fat milk or fortified plant-based alternatives like soy milk, almond milk, etc.
• Low-glycemic fruits like apples, blueberries and cherries.
• Healthy fats in moderation such as those found in olive oil, nuts and seeds.

Foods to avoid or limit

• Sweetened bakery items like cake, pie, cookies, and pastries.
• Refined carbohydrates like white bread, white rice,  pasta, etc.
• Unhealthy fats from fried foods
• Sweetened beverages like fruit juice, soda and energy drinks
• Sugary breakfast cereals like cornflakes and processed or fried snacks like chips, biscuits, chevda etc.

Lifestyle Changes

Beyond the food you consume, other factors like cooking methods, plate composition and portion control can impact your blood sugar levels. For example, overcooking foods can increase their glycemic index. Further, filling a quarter of your plate with lean proteins and whole grains and filling half your plate with non-starchy vegetables can help you manage your blood sugar levels. In addition to these dietary changes, making lifestyle modifications like regular exercise and weight management can be beneficial. Programs such as the Apollo Super6 can help in Diabetes Reversal and prevention. It can aid in reducing your risk of developing type 2 diabetes.

Remember, before making any dietary changes, it's important to consult with your dietician and diabetologist to ensure these changes are suitable for your individual health needs.

With these measures, a prediabetes diagnosis can be a turning point towards a healthier lifestyle. Arm yourself with knowledge and make smart choices that promote well-being while reducing the risk of type 2 diabetes.