Before we dive into the world of foods, let’s understand what prediabetes is. Prediabetes is like a warning sign.
It means your blood sugar levels are higher than usual, but not high enough to be called diabetes.
It’s like a yellow traffic light signaling us to slow down and take action before it turns red, or in this case, before we develop full-blown diabetes.
Best Foods for Prediabetes
Research shows that certain foods can help lower blood sugar levels and keep prediabetes from turning into diabetes. Here are some of them:
Whole Grains
Whole grains like brown rice, whole wheat, oats, and quinoa are good for us. They’re high in fiber, which can slow down how fast sugar is absorbed into our blood.
This can help keep our blood sugar levels steady. A study in the Journal of Nutrition showed that people who ate more whole grains had lower chances of getting diabetes.
Fruits and Vegetables
Mom was right when she told us to eat our fruits and veggies! They’re packed with vitamins, minerals, and fiber, and they’re low in calories.
A study from the Harvard School of Public Health showed that people who ate a lot of green leafy vegetables were less likely to get diabetes.
Lean Protein
Lean proteins, like chicken, fish, and beans, can help keep blood sugar levels steady. They’re also good for our hearts.
A study published in the American Journal of Epidemiology found that people who ate more fish had a lower risk of developing diabetes.
Healthy Fats
Not all fats are bad. Avocados, nuts, and seeds contain healthy fats. They help us feel full and can lower the risk of heart disease.
A study in the Journal of the American Heart Association showed that people who ate more healthy fats had a lower risk of getting diabetes.
Foods to Avoid for Prediabetes
Just as some foods are our friends, others can be our foes. Here are some foods to avoid if you’re prediabetic:
Sugary Drinks
Sodas, energy drinks, and even some fruit juices can be loaded with sugar. This can spike our blood sugar levels.
A study in the journal Diabetes Care showed that people who drank more sugary drinks had a higher risk of getting diabetes.
Processed Foods
Processed foods like chips, cookies, and fast food often have lots of added sugars and unhealthy fats.
These can raise blood sugar levels and aren’t good for our hearts. A study in the journal Public Health Nutrition showed that people who ate more processed foods had a higher risk of getting diabetes.
Red and Processed Meats
Red and processed meats like bacon and hot dogs aren’t the best choices. They can raise blood sugar levels and aren’t great for our hearts.
A study in the American Journal of Clinical Nutrition showed that people who ate more red and processed meats had a higher risk of getting diabetes.
Remember, having prediabetes doesn’t mean you’ll definitely get diabetes. Eating the right foods can help keep your blood sugar levels in check.
Also, being active and maintaining a healthy weight can help. Always talk to your doctor or a dietitian before making big changes to your diet.
Lastly, research is still ongoing. What we know today might change as scientists learn more. So, stay curious, keep learning, and make healthy choices!
If you care about diabetes, please read studies that pomace olive oil could help lower blood cholesterol, and honey could help control blood sugar.
For more information about diabetes, please see recent studies about Vitamin D that may reduce dangerous complications in diabetes and results showing plant-based protein foods may help reverse type 2 diabetes.
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