Finding out that you have prediabetes can be a really eye-opening experience. It signals the need for you to make some important dietary and lifestyle changes to avoid type 2 diabetes. For those who don’t know, prediabetes is a condition in which blood sugar levels are usually high, but not to the level of diabetes. Blood sugar levels in the body rise mostly due to insulin resistance. In diabetes, the body stops producing or responding to insulin. In prediabetes, the situation is a little better. Have you been diagnosed with prediabetes? If yes, then this article is for you.
Also read: Diabetes diet tips: 5 herbs and spices that may help manage blood sugar
Nutritionist Shweta J Panchal (@dt.shwetashahpanchal) lists three things you should keep in mind if you have prediabetes.
Watch the full video below:
Here are three things you should not miss if you are suffering from pre-diabetes:
Nutritionist Shweta J Panchal shared a video on her Instagram handle, listing things you should not forget if you have prediabetes.
1. Don’t skip vegetables
According to nutritionists, vegetables are an important part of your diet. Try to include at least 5 servings of vegetables in your daily diet. Although this may seem like a lot, you can include these vegetables in the form of smoothies, soups, salads, etc. Also, start your meal with a portion of vegetables.
2. Choose carbs that have a low GI
The glycemic index (GI) is a way of ranking carbohydrate-rich foods based on how quickly or slowly they are digested in our bodies and raise our blood sugar levels. According to nutritionist Panchal, carbohydrates cannot be removed from your diet, but choose foods that have a low GI so that it does not raise blood sugar too much. An example of a low GI grain is barley.
3. Physical activity
Recently, cases of prediabetes are being reported in the younger generation. This is because their lifestyle is sedentary. Nutritionist Panchal said that if there is no use and output of what we are eating, it will get stored as fat in your body or cause sugar spikes.
If you’re constantly feeling tired, you may have prediabetes.
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What are some symptoms of prediabetes?
According to Diabetes UK, if you think you may be prediabetic, there are a few signs you should look out for:
1. Frequent need to urinate, especially at night
2. Feeling more tired than usual
3. Unexpected weight loss
4. Blurred vision
5. Cuts and wounds take longer to heal than usual
6. Feeling very thirsty
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What foods should you include in your diet to avoid diabetes?
If you want to avoid the chances of getting diabetes, include the following foods in your daily diet.
1. Whole Wheat Chapati
Choose whole wheat bread over white bread to keep blood sugar levels stable. The high fiber content in these breads helps slow down glucose absorption.
2. Vegetables
Put a variety of vegetables on your plate to get the nutrients and fiber you need. Non-starchy vegetables, in particular, can help keep blood sugar levels stable.
3. Low-fat meat and chicken
Eat lean meat and skinless chicken to reduce your intake of saturated fat. These proteins help control weight and support muscle health without spiking blood sugar.
4. Steel-Cut Oats
Start your morning with steel-cut oats, which are a slow source of energy. They have a low glycemic index and help keep blood sugar levels stable throughout the morning.
5. Beans
Include legumes like lentils, beans, and chickpeas in your diet. They are rich in fiber and protein, which can help control blood sugar levels.
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