When a person is prediabetic, they have a higher than normal blood sugar level but not high enough to make them diabetic. While a fasting blood sugar level less than 100 mg/dL is normal, a fasting blood sugar level from 100-125 mg/dL is considered prediabetes. If it's equal to or goes beyond 126 mg/dL on two separate tests, a person is diagnosed as diabetic.
In general, diabetes demands an intense check on what a person eats and drinks. Heavy monitoring is necessary to manage the condition. Similarly, prediabetes is a warning sign that an individual is at a higher risk of developing type 2 diabetes. Therefore, making smart food choices is of utmost importance. In an interaction with the OnlyMyHealth team, Sumaiya A, Clinical Dietitian, Fortis Hospital, Kalyan, shares insights into the foods prediabetic people should avoid and add.
Also Read: Why Is Your Blood Sugar Level High In The Morning, Expert Explains
Majority Of People With Prediabetes Are Unaware Of Their Condition
According to the US Centers for Disease Control and Prevention (CDC), most people with prediabetes are unaware of their condition because unlike the more visible signs of diabetes, prediabetes often presents with milder or no noticeable symptoms.
The National Urban Diabetes Survey suggests that 14% of the Indian population has prediabetes.
It usually occurs due to insulin resistance or impaired glucose metabolism. “Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body don’t respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes and type 2 diabetes down the road,” the CDC explains.
Dietary Choices To Make And Foods To Avoid
Sumaiya says, “If you have prediabetes, it’s essential to make dietary choices that help manage your blood sugar levels and reduce your risk of progressing to type 2 Diabetes.” To do so, here are some foods to avoid in your diet:
Highly processed food: Foods high in refined carbohydrates, added sugars and unhealthy fats can cause rapid spikes in blood sugar levels. These include sugary snacks, candies, drinks, pastries, and buns.
High-sugar breakfast cereals: Many breakfast cereals are loaded with added sugars. To avoid a spike in sugar levels, choose cereals with whole grains and opt for oatmeal.
Fruit juices: Even though fruit juices are natural sources of sugar, Sumaiya says they lack the fibre found in whole fruits, suggesting that it's better to consume whole fruits in moderation. She recommends avoiding the consumption of home-made juices or those from tetra packs.
High-fat meals: Processed and fatty meats can contribute to weight gain and insulin resistance. Instead, choose lean protein sources like skinless poultry, fish, tofu, and legumes, says Sumaiya.
Foods to choose
Non-starchy vegetables: Load up on various green leafy vegetables, as they are low in carbohydrates and rich in vitamins, minerals, and fibre.
Healthy fats: Choose sources of healthy fat like avocados, nuts, seeds, and olive oil in moderation.
Low-fat dairy: Opt for plain, low-fat dairy products or dairy alternatives to reduce saturated fat intake.
Fibre-rich foods: Foods high in fibre help stabilise blood sugar levels, which is why you should opt for whole grains, legumes, vegetables, and fruits with skin.
Also Read: Most People With Prediabetes Don't Know They Have It: Subtle Signs You Must Be Aware Of
Other Lifestyle Changes To Make
In addition to your diet, here are some steps to take to manage your blood sugar levels:
- Engage in regular physical activity
- Maintain a healthy weight
- Manage stress levels
- Avoid tobacco and excessive alcohol consumption
Bottomline
If you’re prediabetic, consider yourself lucky as you still have the chance to reverse your condition and prevent it from progressing to diabetes. While most prediabetes is undiagnosed, it is important to follow healthy lifestyle practices on a regular basis. Getting your blood sugar levels checked regularly can also help monitor your health status.
