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6 Great Ideas for a Pre-Diabetes Diet

Dr. Rehan Uppal

3 min read

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Pre-diabetes is a warning sign that your blood sugar is higher than normal but not in the diabetes range yet. It is also called borderline diabetes. It is basically a wake up call to make you realize that your current lifestyle choices can be potentially dangerous to your health and can put you at a risk for diabetes. Your body produces a hormone called insulin to stabilize blood sugar. When you have pre-diabetes, your body might not be making enough insulin or it might not be responding to insulin properly. In this article, we’ll talk about six ideas for pre-diabetes diet.

The most useful tool that you can use to determine if a certain food would affect your blood sugar is the glycemic index (GI). Foods that have a high GI can increase your blood sugar faster. On the other hand, the foods on the lower end of the scale are less likely to cause a problem. Usually, fibrous foods have a low GI. Cooked, canned, and processed foods often have a high GI. Here are the foods that you should include in your pre-diabetes diet:

1- Eggs:

Eggs are not only nutritious; they are also versatile as there are so many ways to make them. They are quick and easy to cook. Eggs are a great source of protein for people who have been diagnosed with pre-diabetes. You do not need to worry about cholesterol as studies have shown that eggs are not bad for heart health.

Healthy fats improve fasting blood sugar levels. You can have an egg for breakfast as the protein will help you feel full without raising your blood sugar levels. Protein slows down digestion as well as glucose absorption. If you pair the carbs you eat in the morning, such as bread, with eggs, the effect of carbs on blood sugar will be delayed because of protein.

2- Salad:

You should try to include more non-starchy vegetables in your diet. These include vegetables such as leafy greens, bell peppers, zucchini, onions, mushrooms, and broccoli. An adequate intake of non-starchy vegetables will not only reduce your risk of developing type 2 diabetes, it will also provide your body with essential nutrients, vitamins, phytonutrients, and fiber. You can also top your salad with beans, lentils, and sliced chicken to make it more delicious and filling.

3- Oatmeal:

Oatmeal can help keep glucose levels stables as it has a low glycemic index. Steel cut oats may reduce the amounts of insulin required by a patient. Moreover, oatmeal is also good for heart health, which is crucial as diabetes patients are more susceptible to heart diseases.

4- Eat lean meats

Meat doesn’t contain carbohydrates, but it can be a significant source of saturated fat in your diet. Eating a lot of fatty meat can lead to high cholesterol levels.

If you have prediabetes, a diet low in saturated fat and trans fat can help reduce your risk of heart disease. It’s recommended that you avoid cuts of meat with visible fat or skin.

Choose protein sources such as the following:

  • chicken without skin
  • egg substitute or egg whites
  • beans and legumes
  • soybean products, such as tofu and tempeh
  • fish, such as cod, flounder, haddock, halibut, tuna, or trout
  • lean beef cuts, such as flank steak, ground round, tenderloin, and roast with fat trimmed
  • shellfish, such as crab, lobster, shrimp, or scallops
  • turkey without skin
  • low fat Greek yogurt

Very lean cuts of meat have about 0 to 1 gram of fat and 35 calories per ounce. High-fat meat choices, such as spareribs, can have more than 7 grams of fat and 100 calories per ounce.

5- Eating more fiber-rich foods

Fiber offers several benefits. It helps you feel fuller, longer. Fiber adds bulk to your diet, making bowel movements easier to pass.

Eating fiber-rich foods can make you less likely to overeat. They also help you avoid the “crash” that can come from eating a high sugar food. These types of foods will often give you a big boost of energy, but make you feel tired shortly after.

Examples of high-fiber foods include:

  • beans and legumes
  • fruits and vegetables that have an edible skin
  • whole grain breads
  • whole grains, such as quinoa or barley
  • whole grain cereals
  • whole wheat pasta
6- Drink plenty of water

Water is an important part of any healthy diet. Drink enough water each day to keep you from becoming dehydrated. If you have prediabetes, water is a healthier alternative than sugary sodas, juices, and energy drinks.

The amount of water you should drink every day depends on your body size, activity level, and the climate you live in.

You can determine if you’re drinking enough water by monitoring the volume of urine when you go. Also make note of the color. Your urine should be pale yellow.

You can consult a dietitian to find out which foods you should include in your diet if you are pre-diabetic. You can find and book an appointment with top Dietitians in Karachi, Lahore and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Rehan Uppal - Author Dr. Rehan Uppal is a Internal Medicine Specialist practicing in Islamabad. Dr. Rehan Uppal has the following degrees: MBBS, M.C.P.S, M.R.C.G.P, MAAFP (USA) and has 19 years of experience. He loves writing about medical issues and health concerns so that the general awareness and understanding regarding health can be increased.
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