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Managing prediabetes involves making informed dietary choices to help control blood sugar levels. Small daily adjustments can significantly impact health and prevent progression to type 2 diabetes. This article provides practical nutrition tips to support a healthy lifestyle for those with prediabetes.
Focus on Whole Foods
Choose minimally processed foods that are rich in nutrients. Incorporate plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats into your diet. These foods help stabilize blood sugar and provide essential vitamins and minerals.
Monitor Carbohydrate Intake
Carbohydrates directly affect blood sugar levels. Opt for complex carbs such as oats, brown rice, and legumes, which digest slowly and cause gradual increases in blood sugar. Limit refined carbs like white bread and sugary snacks.
Practice Portion Control
Controlling portion sizes helps prevent overeating and maintains blood sugar stability. Use smaller plates, measure servings, and be mindful of hunger cues to avoid unnecessary calorie intake.
Limit Added Sugars and Unhealthy Fats
Avoid foods high in added sugars, such as candies, baked goods, and sugary beverages. Reduce intake of saturated and trans fats found in fried foods and processed snacks. Instead, choose healthy fats like avocados, nuts, and olive oil.