A healthy diet before diabetes aims to prevent this condition from developing into adult-onset type 2 diabetes. There is also strong evidence that a healthy diet can return blood glucose levels to normal levels in a person with this condition.
The main goal of changing what and how a person with the condition eats can usually be seen as a 5 to 10 percent reduction in total body weight. To achieve this, sugars, fats, simple carbohydrates and concentrated calories must be avoided. Along with moderate and regular exercise, this is a very treatable condition.
Some examples of processed simple carbohydrates that should be eliminated from a pre-diabetes diet include candy, cakes, jams, pastries, honey, and soft drinks, to name just a few. These simple carbohydrates offer the body very little sustenance, but they do pack a lot of calories, which contributes to weight gain.
Natural simple carbohydrates that have not been processed, such as fruits and non-starchy complex carbohydrates, are integral parts of the diet and should be consumed regularly. Leafy greens like spinach, lettuce, arugula, and kale are great choices, as are broccoli, cauliflower, artichokes, onions, carrots, radishes, and celery. These foods and foods such as dried beans and lentils provide a high amount of fiber, which allows for better digestion and more balanced energy throughout the day. Oatmeal, oatmeal, cereals, rice, quinoa, and couscous are other good options.
Low-fat or fat-free dairy products are ideal, such as skim milk and light cheeses and yogurts. Avoid solid fats, like butter and lard, for cooking and instead use liquid oils like olive oil or vegetable oil. When choosing meats, be sure to select lean cuts that are very low in fat. Any cut that ends in “loin” is generally a safe bet; pork tenderloin or tenderloin are examples.
When you eat poultry, be sure to buy it skinless or remove the skin during preparation. Also, keep in mind that white meat chicken (breast and wings) has a lower fat content than darker meat (thighs and thighs). Make an effort to include fish and shellfish in your meals at least 3 times a week. Salmon, trout, scallops, halibut, and cod are readily available examples of healthy fish options. Junk food and desserts, in general, should be avoided whenever possible, as they are tremendously high in calories and do not provide adequate sustenance or nutrition per calorie.
A strong pre-diabetes diet informed by the guidelines above, along with a regular aerobic exercise program, will lead to increased fitness, safe weight loss, and may, consistently over time, contribute to lower glucose levels. healthier and potentially stabilized blood cells.
