<\/span><\/h2>\r\n\r\n\r\n\r\nFoods with a medium glycemic index like corn, whole wheat bread, and brown rice are still fine if you can control the portion size. But processed foods that lack fibre and other nutrients are high in GI index and are must-avoid foods in a pre diabetic diet plan. Some of the high GI foods that have to be avoided are refined carbohydrates. These are generally sugars and grains that are digested too fast. For example, sweetened beverages, white bread, pretzels, pineapple, instant oatmeal, etc.<\/p>\r\n\r\n\r\n\r\n
An ideal pre diabetic diet plan will be a combination of foods which is a great way to lower the glycemic index to regulate your blood sugar levels.<\/p>\r\n\r\n\r\n\r\n
<\/span>Watching the Portion Size is Important in Prediabetes<\/strong><\/span><\/h2>\r\n\r\n\r\n\r\nBeing mindful of your portion size is an integral part of a diet for diabetes. Controlling portion size will help in preventing the progression from prediabetes to type 2 diabetes in the following ways:<\/p>\r\n\r\n\r\n\r\n
\r\n- Eating smaller portions can prevent excessive carbohydrate intake, which can lead to higher blood sugar levels.\u00a0<\/li>\r\n\r\n\r\n\r\n
- Portion control can also help in weight management, as excess weight and obesity are risk factors for the development and progression of pre-diabetes.\u00a0<\/li>\r\n\r\n\r\n\r\n
- By managing portion sizes, individuals can prevent excessive calorie intake, maintain a healthy weight, and potentially slow down the progression of pre-diabetes, reducing the risk of developing type 2 diabetes.\u00a0<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
<\/span>Other Points to be Incorporated in a Prediabetes Diet<\/strong><\/span><\/h2>\r\n\r\n\r\n\r\nLow GI foods in a prediabetes diet are the key to preventing the progression from prediabetes to type 2 diabetes. Besides this, there are other points to be mindful of to get the best out of the pre diabetic diet plan.\u00a0<\/p>\r\n\r\n\r\n\r\n
\r\n- Drink plenty of water to stay hydrated throughout the day. If you have prediabetes, water is the best option to stay hydrated. Sweetened beverages, juices, or energy drinks contain empty calories that convert into fast-digesting carbohydrates and have limited or zero nutritional value. The amount of water depends on your size, the climate you live in, and the kind of lifestyle you lead.<\/li>\r\n\r\n\r\n\r\n
- Avoid alcohol or have it in moderation. Most alcoholic drinks are dehydrating or have high sugar content which will spike your blood sugar levels.\u00a0<\/li>\r\n\r\n\r\n\r\n
- A prediabetes diet combined with regular exercise is the best way to control blood sugar levels. A lack of exercise can be one of the markers for diabetes as it is linked to increased insulin resistance according to studies. When you exercise, the muscles use glucose (sugar) for energy and the cells work more effectively with insulin. Moderate exercise like a 30-minute walk is all that is needed.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
<\/span>Conclusion<\/strong><\/span><\/h2>\r\n\r\n\r\n\r\nPrediabetes is a condition when the blood sugar levels are higher than the healthy levels and not too high to be concluded as type 2 diabetes. If not controlled, prediabetes can transform into type 2 diabetes. Upon detection of the condition, incorporate a prediabetes diet into your routine and take control of your blood sugar levels.\u00a0<\/p>\r\n\r\n\r\n\r\n
If required, consult a healthcare expert and get a customised pre diabetic diet plan and avert the progression of the condition. Also, remember that combining a healthy diet with regular exercise is very important for overall well-being.<\/p>\r\n\r\n\r\n