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Prediabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range. Proper nutrition plays a key role in managing this condition and preventing progression to type 2 diabetes. Making informed dietary choices can help stabilize blood sugar levels and improve overall health.
Understanding Blood Sugar and Nutrition
Blood sugar, or glucose, is the main source of energy for the body’s cells. After eating, blood sugar levels rise, prompting the pancreas to release insulin. In prediabetes, the body’s response to insulin is impaired, leading to elevated blood sugar levels. Nutrition choices influence how quickly blood sugar rises and falls after meals.
Key Dietary Tips for Managing Prediabetes
Adopting a balanced diet can help control blood sugar. Focus on consuming whole, minimally processed foods and maintaining consistent meal times. Incorporate a variety of nutrient-dense foods to support overall health and blood sugar regulation.
- Choose complex carbohydrates like whole grains, legumes, and vegetables.
- Limit intake of refined sugars and processed foods.
- Include lean proteins such as poultry, fish, and plant-based sources.
- Incorporate healthy fats from sources like nuts, seeds, and olive oil.
- Monitor portion sizes to avoid overeating.
Additional Lifestyle Considerations
Alongside nutrition, regular physical activity and maintaining a healthy weight are important for managing prediabetes. Reducing sedentary behavior and engaging in at least 150 minutes of moderate exercise weekly can improve blood sugar control.