Prediabetes, even though a potentially reversible condition, is not all harmless. Many people believe it’s not serious just because they haven’t developed diabetes yet. However, according to the CDC, if someone is diagnosed with prediabetes and doesn’t take action (in terms of lifestyle improvements or medication), there’s a significant chance of developing diabetes within five years.
Typically, Prediabetes is characterized by higher than normal blood sugar levels. But it’s a more complex condition than just higher glucose level. It often begins with insulin resistance in the body’s cells. Under such condition, when you eat carbohydrates your body needs more insulin to overcome this resistance, acting like a key that allows glucose into your cells. Overtime, the pancreas that produces insulin, may struggle to meet the increased demand, leading to rising blood sugar levels.
While genetics and family history are beyond our control, certain factors are within our grasp, such as weight, activity levels, and diet. There are studies under which the participants who made healthy diet changes and increased physical activity reduced their risk of diabetes by 58%. These changes included reducing processed foods, consuming more fruits and vegetables, and practicing mindful eating.
If you’re unsure about incorporating these changes into your lifestyle, this article will delve into specific foods that can aid in preventing diabetes, as well as those you might want to limit in your diet.
Simple & Practical Tips for Healthy Eating
- Eat more non-starchy vegetables:
Non-starchy vegetables are nutrient-rich, low in carbohydrates, and can help reduce inflammation, which is associated with diabetes. - Incorporate nuts and seeds:
Nuts and seeds are rich in healthy fats, fiber, vitamins, minerals, and antioxidants. They can improve cardiovascular health and help prevent type 2 diabetes. - Choose foods low on the glycemic index (GI):
Lower GI foods have a smaller impact on blood sugar levels. Non-starchy vegetables and combining high-GI foods with protein or fat can help lower glucose response. - Consume high-fiber foods:
Fiber slows down digestion, adds bulk to meals, and can improve cardiovascular health. Beans, lentils, non-starchy vegetables, nuts, seeds, and whole grains are high in fiber. - Opt for whole fruits paired with protein:
Whole fruits provide essential nutrients and fiber but should be consumed in moderation due to their natural sugar content. Pairing fruit with protein can help lower glucose response. - Include good quality protein sources:
Protein does not raise blood glucose levels and can help slow down the digestion of carbohydrates. Meat, poultry, fish, dairy products, eggs, tofu, tempeh, beans, and lentils are good sources of protein. - Practice meal sequencing:
Eating protein before carbohydrates can improve glucose response and help suppress appetite. - Stay hydrated:
Dehydration can increase blood glucose concentration, so it’s essential to stay hydrated. Men should consume around 15.5 cups of fluid daily, while women should aim for 11.5 cups. - Avoid added sugars and refined carbohydrates:
Processed foods often contain added sugars, and refined carbohydrates can lead to higher glucose response. Checking labels and choosing whole grains is important. - Discover your personal carbohydrate threshold:
People respond differently to carbohydrates, so finding the amount you can tolerate without a significant glucose response is beneficial. - Limit grazing and snacking:
Regular snacking can lead to increased insulin release, so it’s important to give the pancreas time to rest between meals.
By adopting a holistic approach that combines smart choices on food, regular exercise routines and adequate sleep cycle, individuals can begin to start optimising for the better metabolic health. Taking these steps can have a profound impact on your health and well-being. While these guidelines are standard and widely useful, it’s important to understand that every body is unique. Tools like Continuous Glucose Monitoring (CGM) can help get a data driven sense of uniqueness of individual bodies and effect of day-to-day lifestyle choices on your health.
