Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis.
It serves as a warning sign, indicating that lifestyle changes are essential to prevent the progression to type 2 diabetes.
Factors contributing to prediabetes include obesity, physical inactivity, poor diet, and genetic predisposition.
Fortunately, making healthier food choices can significantly impact blood sugar levels.
In this post, we are going to explore 5 foods to eat with prediabetes, starting with what causes prediabetes.
Let’s dive in!
What Causes Prediabetes?
Prediabetes can develop due to several interrelated factors.
Insulin resistance, where the body’s cells do not respond effectively to insulin, often plays a significant role.
Excess body weight, especially around the abdomen, can contribute to insulin resistance.
Additionally, a diet high in refined carbohydrates and added sugars can spike blood sugar levels, leading to prediabetes.
Other risk factors include a sedentary lifestyle, age, and family history of diabetes.
5 Foods to Eat With Prediabetes
1. Sweeteners Without Sugar
One of the easiest ways to manage blood sugar levels is by using sweeteners that do not contain sugar.
Sweeteners like stevia and monk fruit provide sweetness without the calories and blood sugar spikes associated with regular sugar.
These sugar alternatives can be added to beverages, baked goods, and even yogurt.
By opting for these healthier sweetening options, you can satisfy your sweet cravings while keeping your blood sugar levels in check.
Out of all the non-sugar sweeteners I’ve tried, I love NatriSweet’s Stevia Liquid Drops.
NatriSweet’s liquid stevia drops are an excellent choice for prediabetic support due to their zero-calorie sweetness derived from pure stevia extract, making them a safe sugar alternative.
With no additives and over 800 servings per bottle, they seamlessly blend into beverages and recipes without impacting blood sugar levels.
This natural sweetener allows you to enjoy the flavors you love while maintaining a healthier diet, making it ideal for those looking to support their prediabetes.
Simply add a few drops to your favorite beverage and you’re good to go!
2. Focus on Whole Grains
Whole grains are a great source of fiber, which can help regulate blood sugar levels.
Unlike refined grains, whole grains retain their bran and germ, providing more nutrients and fiber.
Incorporate foods like quinoa, brown rice, whole oats, and whole wheat bread into your meals.
These options help maintain steady energy levels and prevent rapid spikes in blood sugar.
3. Load Up on Non-Starchy Vegetables
Non-starchy vegetables are low in calories and carbohydrates, making them an ideal choice for individuals with prediabetes.
They are packed with vitamins, minerals, and antioxidants that support overall health.
Include a variety of colorful vegetables like leafy greens, bell peppers, broccoli, and zucchini in your diet.
Aim to fill half your plate with these nutritious options at every meal.
4. Include Lean Proteins
Incorporating lean proteins into your diet can help stabilize blood sugar levels and promote satiety.
Protein takes longer to digest, which can prevent rapid increases in blood sugar.
Opt for lean meats like chicken, turkey, and fish, as well as plant-based proteins like beans, lentils, and tofu.
These choices provide essential nutrients while supporting healthy blood sugar management.
5. Snack Wisely with Healthy Fats
Healthy fats can help you feel full and satisfied between meals, which is important for managing hunger and cravings.
They also play a role in maintaining heart health, which is particularly important for those with prediabetes.
Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil into your diet.
These options can be enjoyed as snacks or added to meals for an extra nutritional boost.
Support For Prediabetes
Managing prediabetes through dietary changes is essential for preventing the progression to type 2 diabetes.
By using sweeteners without sugar, focusing on whole grains, loading up on non-starchy vegetables, including lean proteins, and snacking wisely with healthy fats, you can make significant strides in maintaining healthy blood sugar levels.
With mindful eating and lifestyle adjustments, you can take control of your health and improve your overall well-being.
Remember to always consult with your doctor or dietician when making changes to your diet or routine.
Thank you for reading!
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The information provided on this website is for educational purposes only and is not intended as medical advice. This blog or the writer is not a licensed healthcare professional, and the content should not be used as a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or other qualified healthcare provider before starting any new treatment or making any changes to your healthcare routine.
