If you’ve been diagnosed with pre diabetes, you’re probably wondering what in the world you’re supposed to eat now. As your body continues to progress towards full-on diabetes, you want to attempt to fight it and keep it from progressing.
As difficult as it is to accept, the foods that you eat play a major role in how your body processes nutrients. So what exactly do you need to eat, and what should you stay away from?
If you’re struggling to navigate your pre diabetic diet, we’ve got you. Stick with us to learn more.
A pre diabetic diet should include complex carbs, which are slow-digesting carbs that break down into glucose. They include whole grains, such as whole wheat, bulgur, and oats. Fruit, beans, starchy vegetables, such as sweet potatoes and corn, and dairy products, like yogurt, are also complex carbs.
Complex carbs also provide fiber, helping to slow down the absorption of blood glucose. Thus, they all for more stable blood sugar levels.
Some other sources of complex carbs that could be included in a pre-diabetic diet are quinoa, brown rice, and amaranth. However, you should eat these in moderation to ensure the pre-diabetic doesn’t spike their blood sugar levels.
Eating lean protein helps build muscle and balance blood sugar. Sources of lean protein include low-calorie, low-fat food like chicken, fish, eggs, beans, and nuts.
Other sources of lean protein include tofu, tempeh, and unsweetened dairy products like Greek yogurt.
Omega-3-rich foods, such as seafood (especially salmon, tuna, cod, and herring) should be included in a prediabetic balanced diet. They are a great source of essential omega-3 fatty acids, which reduces inflammation and insulin resistance.
Pre-diabetic diets should include low-glycemic foods as these help to stabilize blood sugar levels. Examples of low-glycemic foods include whole grains like oats and brown rice.
There are also legumes such as beans, lentils, and chickpeas and vegetables like kale and peppers.
Non-Starchy Fruits and Vegetables
For those with pre diabetes, a diet consisting of non-starchy vegetables and fruits is critical. These food items are low in calories and carbohydrates. And they provide essential micronutrients that help regulate blood sugar levels.
Examples of non-starchy vegetables include brussel sprouts, spinach, asparagus, cucumbers, tomatoes, and celery. Fruits that would make for a great fit include apples, oranges, strawberries, blueberries, and watermelon.
Powders and Supplements
Powders and supplements can help optimize a pre diabetic diet. Many contain freshly ground whole food sources of vitamins and minerals, omega-3 fatty acids, and fiber. These nutrients all in one can help support the body’s natural defenses and help prevent or delay disease development.
Powders and supplements can also help with weight management as part of a reduced-calorie, healthy eating plan. Look for powders and supplements that are rich in nutrient-dense, fiber-rich whole grains like lysulin powder.
Supplements that contain antioxidants can also be beneficial in helping neutralize free radicals.
Try These in Your Pre Diabetic Diet Now
With the proper pre diabetic diet, you can manage your blood sugar and improve your health. So incorporate low-fat dairy, whole grain carbs, plenty of fresh fruits & veggies, lean proteins, and healthy fats in your diet now.
Speak to your healthcare provider for more information and to create a meal plan tailored for you.
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