Home Nutrition Advice Take Your Diabetes Prevention Early: Tips for Prediabetes

Take Your Diabetes Prevention Early: Tips for Prediabetes

If the person’s blood sugar level is higher than usual but not high enough to diagnose diabetes, the person is defined as prediabetic. There is ample time to prevent diabetes from developing in these people. Taking preventive measures such as dietary changes can reduce the risk of prediabetes by 40-75%.

This article will show how diet and prediabetes are related and provide some dietary tips for managing blood sugar levels. We’ll cover foods to avoid, the concept of the glycemic index, the DASH diet, exercise, and eating out tips.

Foods to eat and avoid

The results of the Diabetes Prevention Program in the United States show that 1 kilogram lost per year in overweight people can reduce the risk of developing diabetes.

A diet that can help a person lose weight and manage prediabetes will typically include mainly the following foods:

  • Vegetables
  • whole grains
  • lean meat
  • Legumes with high protein content

Prediabetic people should avoid added sugars, simple carbohydrates, and fried foods.

Glycemic index

The glycemic index GI is the name given to the system that measures the effect of carbohydrates on blood glucose levels.

The glycemic index value is determined by reference to glucose and white bread. Foods that raise blood sugar quickly have a high glycemic index. For this reason, the glycemic index value of glucose and white bread is 100.

The frequency of consumption of foods according to the glycemic index value is given below:

  • Foods with a low glycemic index (0-55) … as often as every day
  • Medium glycemic index foods (55-70) … in the frequency of weekly periods
  • Foods with a high glycemic index value (70-100) … in the frequency of monthly periods

What are low glycemic index foods?

They are low glycemic index foods with a value of 55 or less. These foods are broken down in the body for a long time, raising the blood sugar level more slowly. Some examples of these foods: Oats, Barley, Butter, Olive Oil, Broccoli, Boiled Carrots, Milk, Chickpeas, Red and Green Lentils, Cherries, Grapefruit, Pears, Walnuts

DASH Diet

Some health organizations, including the National Institutes of Health (NIH), recommend following the Dietary Approaches to a Better Life and Stop Hypertension (DASH) diet. Combined with carb counting and awareness of various foods’ GI scores, this dietary approach can also help people with prediabetes.

This diet approach focuses on making healthier choices, not fewer calories.

It encourages people to eat vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish and seafood, poultry, vegetable oils, and legumes while avoiding fatty meats, simple carbohydrates, and added sugars.

Eating out

Having prediabetes doesn’t mean people can’t eat out or enjoy their food, but they should be mindful of their choices.

Here are some tips for dining out:

  • You can encourage your friends and family to eat at restaurants with healthy options.
  • You can pay attention to the dressings of the salads that are eaten outside, choose without sauce and then ask for olive oil and lemon.
  • You can pay attention to the quality of the food rather than the quantity of your food.
  • Instead of soda or alcohol, water with ice and a slice of lemon or plain soda can be preferred.

To exercise

Physical activity can help a person lose weight and control blood sugar levels. Exercise uses excess blood sugar for energy and can improve insulin sensitivity.

The American Diabetes Association recommends that people with type 2 diabetes get up every 30 minutes for light walking or resistance training during prolonged sitting. Even that tiny amount of activity can help lower blood sugar levels.

In summary, there is no one-size-fits-all diet for prediabetes. People diagnosed with this condition can go to regular doctors checks for health checks and get help from a dietitian. They should not take weight loss or fat-burning-promoting drugs other than the doctor’s prescription. It should not be forgotten that unconscious drug use can worsen a person’s condition.