It is always good to nip an impending disease in the bud. When it comes to diabetes, early signals require urgent action. Getting diagnosed with diabetes is really scary.
Given that it requires more precautions treating a diabetic suffering from other ailments or performing a surgery, the fear is not unjustified.
However, if you are diagnosed with prediabetes, the risk of it turning into a full-blown problem could be reversed.
The good news is that pre-diabetes could be handled with a set of certain foods coupled with regular exercise. Other approaches, such as reducing stress and improving sleep, may also help.
Here are the kinds of foods that are recommended for people diagnosed with prediabetes.
1. Vegetables with low GI
As mentioned above, foods with GI score above 55 are not recommended for those diagnosed with prediabetes. Not all vegetables fall under this category but there is a lot to choose from like Green Peas, Onions, Lettuce, Cabbage, Leafy greens such as spinach, collards, kale and beet, Green Beans, Tomatoes, Cucumbers, Artichokes, Brussels sprout, Broccoli, Cauliflower, Celery, Egg plant, Peppers including bell peppers and jalapeno, Zucchini , Mushrooms…the list is long.
They are perfect to satiate those sweet cravings that are natural for our body. Considering fruits have natural sugar most fruits can be taken in moderation by people who are at risk of prediabetes. Apples, Pears, Plum, Avocado, Olives, Dried Apricots, Unripe Banana, Peaches, Strawberries, Oranges, Cherries, Coconut, Grapefruit, Cranberries, Blueberries are some of the fruits that are safe considering they have low GI.
3. Whole grains
Apart from being rich in fibre content, foods with whole grains are also packed with vitamins, minerals, protein, antioxidants among other nutrients. Barley, Whole Wheat, Oat bran and rice bran cereals, Whole-grain pasta, Wheat tortilla are some of the foods that people with prediabetes must have as healthy food choices. The problem with refined grains is that the micronutrients and fibre content are reduced in them and thus they can raise the level of sugar in the body.
4. Dairy products
They not only serve as a healthy substitute for junk food, the calcium and fatty acids in dairy products according to various studies are known to lower the risk of Diabetes. Skim, low-fat, and whole milk, Plain yogurt, Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc.), Cottage cheese, Ricotta cheese, Soy milk and yogurt are some of the foods that people with prediabetes can consume.
With high protein and fibre content, legumes are recommended for people with prediabetes as they are a healthy replacement for meat which has high saturated fat. Chickpeas, kidney beans, pinto beans, black beans, navy beans, Lima beans, Split peas, black-eyed peas, Lentils, Edamame and roasted soybeans, Hummus , Bean dip, are some of the excellent food options.
6. Nuts and seeds
This is something which can be very good snacking options for people who are aiming to control their blood sugar level to keep diabetes at bay. Any hunger cravings must be responded by taking a handful of Peanuts, walnuts, macadamias, hazelnuts, almonds, cashews, Peanut butter, Nut butter, pumpkin seeds, sunflower seeds, chia seeds, flax seeds etc.
7. Herbs and spices
Herbs and spices are not only excellent flavouring agents and make your meals interesting, with their antioxidants properties and capability to control blood glucose levels are beneficial for people with prediabetes. Garlic, Basil, Dill, salt and pepper, cinnamon, fenugreek are some of the examples.
Along with regular exercises and consuming food with low glycemic index, your body will hopefully be ready to process sugars effectively, which can make it easy to maintain healthy blood sugar levels.