If you have prediabetes, it's a good idea to limit or skip the following 100% fruit juice, soda, and sweetened coffee drinks. Try to avoid energy or sports drinks, mixed alcohol cocktails, and lemonade or sweet tea. Experts aren't sure how artificial sweeteners affect people with prediabetes.
Foods to avoid if you are prediabetic include sweets (pastries, cookies, cake, candy, pie, doughnuts), refined carbohydrates (white bread, pasta, bagels, crackers, pretzels), sweetened breakfast cereals, flavored yogurt, fried foods, fatty meats, jams, jellies, potato chips, snack bars, and others.
Best Vegetables: Leafy greens, spinach, peppers, asparagus, cauliflower… Honestly, any non-starchy vegetable is a great go-to for those with prediabetes, as they are full of antioxidants, vitamins and minerals. The fiber in vegetables also helps to regulate blood sugar response after consumption.
And most importantly, it's reversible. You can prevent or delay prediabetes from turning into type 2 diabetes with simple, proven lifestyle changes.
It's not high enough to be considered type 2 diabetes yet. But without lifestyle changes, adults and children with prediabetes are at high risk to develop type 2 diabetes. If you have prediabetes, the long-term damage of diabetes — especially to your heart, blood vessels and kidneys — may already be starting.
Fruits like bananas are healthy foods that contain fiber, vitamins, and minerals. You can include bananas in your diet even if you have diabetes.
Rice can be part of a healthy diet for prediabetes, but making a few good choices when you eat rice can make a big difference. Using brown rice, adding protein, fiber, and fat, and keeping portions small can help lower diabetes risk.
Bananas have a low GI score, and this the fruit to be an appropriate choice for diabetics. Dietitian Upasana Sharma, Head Nutritionist at Max Hospital says, "Banana contains sugar and carbs. But it is rich in fibre and has a low glycemic index. Diabetics can eat banana, but in moderation."
When striving for a well-balanced diet, people with diabetes may wonder whether carbohydrate foods, like white rice, are a good option to include in their eating patterns. The short answer is: yes! While everyone's needs are unique, white rice can certainly be part of a healthy eating pattern for those with diabetes.
Normal if your blood sugar is less than 100 milligrams per deciliter (mg/dL) Prediabetes if your blood sugar is 100 to 125 mg/dL. Diabetes if your blood sugar is 126 mg/dL or higher.
If you've been diagnosed with prediabetes, it means your blood sugar levels are not high enough to be classified as Type 2 diabetes, but are high enough to indicate a need for change. A normal fasting blood sugar level is below 100; whereas, the level of a person with prediabetes is between 100 and 126.
Yes. With early detection and simple lifestyle changes (like diet and exercise), prediabetes is often reversible. As an added bonus, the changes made to reverse prediabetes and prevent the progression to type 2 diabetes can also improve other aspects of your overall health.
Foods that rank in the medium range on the GI are fine to eat if you have prediabetes, although it's important to keep portions to about 1/2 cup . Examples include whole wheat bread, brown rice, and corn.
Cruciferous Vegetables
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.
Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes. However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.
Stress doesn't cause diabetes but it can affect your blood sugar levels and how you look after your condition. Having diabetes to manage on top of life's normal ups and downs can itself be a cause of stress. It's not always easy to live with and this can also feel harder when many people don't understand it.
“The best way to reverse the prediabetes process and for you not to develop Type 2 diabetes is weight loss,” Dr. Avadhanula notes. “As we gain more weight, our cells become more and more resistant to the effects of insulin. And unfortunately, insulin resistance is the first key step in developing Type 2 diabetes.”
Regular exercise, such as walking, can help prevent or reverse prediabetes and insulin resistance. If someone is typically inactive, they can start by taking a 5–10 minute walk on most days of the week, gradually working up to 30 minutes.