Managing prediabetes effectively requires careful attention to the foods to avoid on a prediabetes diet. Prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes, serves as a critical warning sign. Knowing if you are prediabetic often involves noticing subtle symptoms such as increased thirst, weak immunity, frequent urination, fatigue, and blurred vision. To prevent its progression, it is essential to understand the foods to avoid on a prediabetes diet Making informed dietary choices can significantly impact your health, helping to stabilize blood sugar levels and reduce the risk of developing diabetes.
Prediabetes serves as a warning sign that you have a higher risk of developing type 2 diabetes with all its complications. While the development of type 2 diabetes is heavily influenced by genetics, studies have shown that lifestyle and nutrition also play a significant role. The good news is that by making the right dietary and lifestyle changes, you can reverse this condition and keep yourself in the safe zone.
In this article, we will discuss six foods to avoid on a prediabetes diet and suggest healthier alternatives to eat instead. Additionally, we’ll include some guidelines to help you manage this condition effectively.
Prediabetes Diet Foods to Avoid
1- Sweet foods
Prediabetes is a condition in which the body can’t handle the high levels of sugar in the bloodstream effectively.
The insulin in this case cannot insert sugar in your cells so that it can convert it into energy.
Diabetics should avoid dangerous spikes in blood sugar levels, this means avoiding things that contain a lot of sugar, such as candy, soft drinks, ice cream, and baked sweets.
However, our bodies need sugar as fuel, so you don’t need to avoid it all, except if you need to lose weight on the keto diet.
It’s important to enjoy the natural sugar present in the fruit, which is a non-processed option.
Therefore, the fruit contains fiber along with sugar. This can reduce the rate at which it affects blood sugar levels and slow digestion.
2- Juice
Fruits make the best choice if your body needs sugar, but drinking it as juice is unhealthy.
In addition, that juice contains fruit sugar, it lacks fiber, and sugar concentration is higher in juice than in whole fruits. As a result, your blood sugar may shoot to high levels after drinking juices.
Fruit juice satisfies you as well as eating whole fruit, no doubt, fiber plays a big role in satiety. This can lead to overeating, or make you get additional calories when you plan your meal.
3- Wheat flour
Even carbohydrates that don’t taste sweet can turn into sugar in your system. This is the case with refined carbs.
Things like white flour are processed so aggressively that all the fibers, minerals, and vitamins are stripped away. The flour and all foods we use flour in as the main ingredient get digested very quickly leaving your blood sugar high.
It’s important to avoid foods like white bread, pasta, white rice, and other bakeries for this reason.
However, you may replace the above foods with better options that include whole grains such as brown or wild rice and wholegrain bread.
Align more with the Paleo diet and the Mediterranean diet rules, which are healthy diets you can follow throughout your life.
4- Dried fruits
Although dried fruits such as raisins are a rich source of healthy nutrients and minerals, they raise blood sugar levels.
So it is better to avoid them to maintain the appropriate sugar level. In contrast to fruits
5- Processed meats
In addition to being unhealthy, consuming processed meat can elevate cholesterol levels in the blood. High cholesterol levels increase the risk for people with type 2 diabetes of developing arteriosclerosis and other heart disease.
6- Bakery
Baked goods like pizza and cakes are made mainly of refined carbs. Also, they contain unhealthy fats that can raise the level of bad cholesterol.
In addition to containing high calories, eating them regularly increases the problem of insulin resistance.
Pre-diabetes Food to Eat
There are some ideal foods for pre-diabetes which include:
- Fish, meat, and other sources of protein: Choose lean meats such as fish, turkey, chicken, eggs, legumes, and beans.
Remove the meat fat or remove the skin from the chicken, and include 2-3 servings of these foods per day.
- Fruits and vegetables: Choose to have at least 5 daily servings of fruits and vegetables.
- Wholegrain Bread, cereals, and other starchy foods: Choose wholegrain bread and cereals made with bran or oats. These choices make perfect ideas for pre-diabetic breakfast.
- Brown rice and durum wheat or whole-grain pasta.
- Choose new potatoes instead of old ones, you can try using sweet potatoes for a change.
- Semi-skimmed milk and dairy products: Try to include at least 3 servings per day to ensure adequate calcium intake.
| Foods to Avoid | Whole grains (brown rice, whole grain bread) |
|---|---|
| Sweet foods (candy, soft drinks, ice cream, baked sweets) | Fresh fruits (apples, berries, oranges) |
| Juice | Water, unsweetened tea, or sparkling water with a splash of lemon. |
| Wheat flour (white bread, pasta, white rice) | Whole grains (brown rice, wholegrain bread) |
| Dried fruits (raisins, dried apricots) | Fresh fruits |
| Processed meats (sausages, hot dogs, bacon) | Lean proteins (chicken breast, fish) |
| Bakery (cakes, pastries, cookies) | Whole grain or almond flour-based baked goods |
How Food is Related to Diabetes
As we mentioned before, genetics is one factor that increases the risk of developing diabetes. However, lifestyle plays an important role in the disease’s development, as excess body fat and lack of physical activity are potential risk factors.
Nevertheless, in pre-diabetics, sugar from food builds up in the blood, causing high sugar levels as insulin does not easily transport it into cells because of high insulin resistance.
The major problem is around diets rich in refined carbohydrates. Refined carbs are stripped from most fibers, which digest quickly, causing blood sugar spikes.
How to avoid sugar spikes that make you gain weight.
With most people with diabetes, the body has difficulty lowering blood sugar levels after meals without medications like metformin and other diabetic treatments.
When a person eats more calories than his body needs, they are stored in the body as fats, which can make you gain weight, especially around the abdomen.
Check out Type 2 diabetes foods to eat and avoid
However, belly fat is an alarm that you have high insulin resistance, which explains weight gain in many people with diabetes.
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Can Prediabetes Be Reversed?
Yes, you can reverse prediabetes by following a healthy diet and lifestyle, however, to do that consider the following tips:
- Reduce unhealthy fats in your diet.
- Decrease added salt and salty foods.
- Include at least one or two servings of oily fish weekly, such as salmon, tuna, herring, and mackerel.
- Replace soft drinks with sugar-free drinks.
- Try to lose some weight if you are overweight or obese. To know your status, check the BMI Calculator.
- Limit the amount of sugary foods.
- You may eat foods rich in carbohydrates, however, make sure it has a low glycemic index.
- Replace saturated and trans fats with healthy monounsaturated fats like olive oil.
- Have at least five or more servings of fruit and vegetables daily.
Frequently Asked Questions
Is keto good for prediabetes?
Yes, the ketogenic diet limits sugar and carbohydrate intake to a minimal amount daily, which helps control blood sugar.
However, you must consult your doctor or health care professional before starting the keto diet, as it might put you at risk of hypoglycemia.
Can I eat fruits if I have prediabetes?
Yes, you can eat fruits, but it’s best to choose those with a low glycemic index. Fruits like berries, apples, pears, and cherries are good options because they have less impact on your blood sugar levels. Be mindful of portion sizes and avoid fruit juices which can spike blood sugar.
Are whole grains acceptable on a prediabetes diet?
Absolutely. Whole grains such as brown rice, quinoa, whole wheat bread, and oatmeal are preferable over refined grains. They have more fiber, which helps slow down the absorption of sugar into the bloodstream, keeping blood sugar levels stable.
Is it necessary to avoid all carbohydrates?
No, it’s not necessary to avoid all carbohydrates. The key is to choose complex carbohydrates that are high in fiber, such as vegetables, legumes, and whole grains. These types of carbs are digested more slowly, helping to prevent rapid spikes in blood sugar.
Can I have dairy products if I have prediabetes?
Yes, but opt for low-fat or fat-free versions of dairy products. Greek yogurt, skim milk, and low-fat cheese are better choices than their full-fat counterparts, which can contribute to insulin resistance.
Are there any specific drinks I should avoid?
Definitely. Avoid sugary drinks like soda, energy drinks, and sweetened teas. Even fruit juices should be limited due to their high sugar content. Instead, drink water, unsweetened tea, or coffee without added sugar.
What about eating out? How can I make better choices?
When eating out, look for menu options that include lean proteins, vegetables, and whole grains. Avoid fried foods, sugary desserts, and creamy sauces. Don’t be afraid to ask for modifications, like dressing on the side or grilled instead of fried options.
How can I satisfy my sweet tooth without spiking my blood sugar?
Satisfy your sweet cravings with healthier alternatives like a small piece of dark chocolate, a handful of nuts with dried fruit, or Greek yogurt with fresh berries. These options provide a sweet taste with added nutritional benefits and less impact on blood sugar.