Diabetes isn’t a good to have. In fact, it means averting certain items and groups from the food chain which makes a lot of people feel quite bad. In fact, diabetics can’t have the normal sugary sweet treats everybody has.
For those who are pre-diabetic, they need to be careful but they are also in luck. Here we will be discussing a diet plan to help ensure prediabetics knock down diabetes before its onset.
First of all, let’s see what is a prediabetes diagnosis?
A prediabetes diagnosis is an alarming fact. The condition is indicated by an abnormally high level of blood sugar (glucose) which is due to insulin resistance. It is a condition where the body does not use insulin properly. This is often an antecedent to type 2 diabetes.
Medical research indicates that people with prediabetes are at a higher risk of developing type 2 diabetes. When people are prediabetic, they are also at a risk of developing cardiovascular and coronary heart disease.
But, a diagnosis for prediabetes does not mean anyone can get type 2 diabetes on a definite basis. The key to beating diabetes before its onset is intervention. It helps get the blood sugar level out of that range. The diet is important and people with prediabetes need to know what kind of foods to eat.
Is a person’s diet related to prediabetes? If so, then how?
There are numerous factors raising the risk for prediabetes. In many instances, genetics can play a role especially if diabetes is prevalent in one’s family. Also, other factors can play an even larger role in development of diabetes, with or without the genetics factor. Inactivity and being overweight are potential risk factors for the onset of diabetes.
In prediabetes, sugar from the food starts building up in the bloodstream. Why? It is because insulin cannot be able to move it easily in the cells.
People are of the belief that carbohydrates are the real culprit in the onset of prediabetes. However, the amount and kind of carbohydrates consumed in a meal is something that is known to spike the level of blood sugar. A diet with carbs that are refined and processed and digest quickly can cause higher spikes in the blood sugar levels.
For those having prediabetes, it is difficult for them and their bodies to lower down blood sugar levels. This is especially after the meals. Aversion of blood sugar spikes by watching their carb intake can help a lot.
When people eat more calories than what their body needs, they are then stored as fat. This can cause the body to gain weight. The body fat around the belly is often found linked to insulin resistance. This shows why people with prediabetes are also overweight.
Beating prediabetes with healthy eating – here is how it is done
No human can control all risk factors for prediabetes but there are some that can be mitigated and put to limits. Changes in lifestyle can help people maintain a balance in blood sugar levels and stay healthy as well. Here is how a perfect prediabetes meal plan can be made.
Watching carbs with the glycemic index (GI)
The glycemic index (GI) is an interesting tool used in determining how a particular food item can affect the blood sugar levels.
Food items high on the Glycemic index will raise the blood sugar quicker. Food items ranked low on the scale have little to no impact on the blood sugar spike. Refined carbs rank high on the index as they are grain products digesting quickly in the stomach. Examples are white bread, white rice, russet potatoes, sodas and artificial juices. When these foods are limited then prediabetes can be stopped.
Food items ranking low on the GI scale are best for controlling blood sugar. Hence the following should be incorporated in the diet:
- Steel-cut oats (instant oatmeal should never be used).
- Stone-ground whole wheat bread.
- Non-starchy vegetables like field greens (spinach, cababage, kale etc.), carrots, broccoli and the like.
- Beans.
- Corn.
- Sweet potatoes.
- Whole wheat pasta.
Incorporating fiber-rich food items in the diet
Fiber offers a lot of benefits. It helps people feel full for a long time. It also helps in bowel movements as it adds bulk to the diet. Fiber rich foods give a good boost of energy. Here are some good foods rich in it:
- Legumes.
- Beans.
- Whole grain bread and whole grains (barley, quinoa).
- Fruits and vegetables with edible skin.
- Whole wheat pasta.
- Whole grain cereals.
Other important tips
- It would also be wise to remove sugary drinks from the diet in considerable numbers (I.e reducing their consumption by a large margin).
- Moderate consumption of alcohol is a must.
- Measure food portions first (not minimize them)