Pre Diabetic Diet Guidelines – What to Eat and What to Avoid?

Pre Diabetic Diet Guidelines

One of the most important parts of managing pre diabetes involves a healthy diet. While pre diabetic diet guidelines tend to be generic, their main components include eating more whole foods like vegetables and grains while reducing processed and refined foods and sources of bad fats and simple sugars. A pre diabetic diet is essentially not very different from a regular healthy diet that is recommended for all people including those that do not have diabetes. However, there are some notable differences for people at risk of developing full blown diabetes.

The purpose of dietary changes in people with pre diabetes is to help restore safe blood sugar levels. By definition, a person characterized as having pre diabetes is one who has blood sugar levels that are above 101 mg/dL but less than 125 mg/dL, which puts them in a higher risk category than people with safe blood sugar levels for developing Type 2 of the disease, which is often observed in pre diabetics within ten years of their initial preemptive diagnosis. What’s most interesting however is that people who diligently follow pre diabetic diet guidelines, have regular medical care, and exercise regularly can and do prevent the disease onset entirely in some cases.

This is incredibly important because when it comes to pre diabetes treatment, diet plays a pivotal role. Much like the way in which people with the full blown condition help manage their blood sugar levels by eating right, pre diabetics can both treat their elevated blood sugar levels as well as stave off the disease by eating sensibly. Part of this treatment is including beneficial foods and avoiding foods that are known to cause unsafe rises in blood sugar, or contribute to weight gain, which can hasten the development of the disease. Pre diabetic diet guidelines generically detail which foods are best to add and delete from the diet, and some experts provide additional insight into foods which might be worth including.

A basic pre diabetic meal plan includes adding more whole grains like cereals and wheat breads as well as adding in more whole vegetables and some fruits. Fiber is an incredibly important component of pre diabetic foods, because it not only keeps people feeling fuller longer, reducing their tendency to overeat, fiber also slows sugar absorption in the body. Additionally, adding in lean meats which provide benefits like good fats and chromium which has been shown to lower blood sugar, are also important parts of a pre diabetic meal plan. But, there are also some foods that should be avoided as part of pre diabetic diet guidelines and they include foods that contain bad fats like trans fats or saturated fats, as well as those that are full of refined sugar or over processed.

There are some specific pre diabetic foods that are worth adding and eliminating that can provide some more specific information to often generic pre diabetic diet guidelines. For instance, leafy green vegetables like spinach are beneficial both for their fiber content as well as their supply of eye benefitting lutein. Also chock full of fiber are beans, which help in two ways by both controlling the absorption of sugar in the body and promoting a full feeling, which can lead to healthy weight loss. Fruits may tend to have higher carbohydrates than vegetables, but including them is still important as a part of pre diabetic diet guidelines, especially fiber rich options like apples. Not only are apples low calorie sweet snacks, they also contain chemical compounds that have been shown to lower the risk of both heart disease and diabetes in some people. Avoiding foods like processed white bread, sugary sodas, canned vegetables and fruits, jelly, fruit drinks, French fries, bacon, and fried foods are also very important parts of pre diabetic diet guidelines. Not only do most of these contribute to a bigger waistline, thereby adding a risk factor for developing diabetes, they also provide less nutritional content including important chemical compounds present in whole foods.

These important chemical compounds are why supplements for diabetes are becoming so popular. For instance, cinnamon has been shown in some studies to reduce blood sugar levels by as much as 24% in some studies, when used over a period of four months. Turmeric, an ancient spice used both medicinally and in cooking, may also be a valuable inclusion to pre diabetic diet guidelines because the active compound it contains, curcumin, might be able to help reduce a body’s sensitivity to insulin. These natural ingredients are readily found in supplements for diabetes, but can also be incorporated into a diet by using as a seasoning for foods. There are also substitution benefits to be gained here, where turmeric can provide flavor instead of salt and cinnamon in place of sugar.

Good dietary choices in people at risk for developing diabetes whether or not pre diabetes symptoms are present include whole grains, fresh vegetables and fruits, lean meats and low fat dairy products that do not contain an overload of sugar. As a part of pre diabetic diet guidelines, fried foods, sugary sweets and sodas and over processed or refined foods should be avoided. Most people will notice right away that pre diabetic diet guidelines are not necessarily for diabetics and those at risk alone. They are basic guidelines that promote healthy eating that can benefit everyone by promoting greater overall health, disease prevention and a healthy lifestyle.


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