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Managing prediabetes involves making informed dietary choices to help control blood sugar levels. Understanding what to eat and what to avoid can support overall health and prevent progression to type 2 diabetes.
Foods to Include
Focus on consuming foods that have a low glycemic index and are rich in fiber. These help slow digestion and prevent blood sugar spikes. Incorporate a variety of vegetables, whole grains, lean proteins, and healthy fats into your diet.
Good choices include:
- Leafy greens like spinach and kale
- Whole grains such as oats and brown rice
- Lean proteins like chicken, turkey, and fish
- Healthy fats from nuts, seeds, and avocados
Foods to Avoid
Limit foods that can cause rapid increases in blood sugar. These typically contain refined carbohydrates and added sugars. Reducing intake of these foods can help maintain stable blood glucose levels.
Foods to watch out for include:
- White bread and pastries
- Sugary drinks like soda and sweetened coffee
- Processed snacks and candies
- Fried foods high in unhealthy fats
Additional Tips
Eating smaller, more frequent meals can help regulate blood sugar. Staying hydrated and maintaining a balanced diet are also important. Regular physical activity complements dietary efforts in managing prediabetes.