Pre-diabetes is a medical problem in which glucose levels in the blood are higher than normal but not as high as in diabetes. According to 2007 statistics from the American Diabetes Association, approximately one in four people have pre-diabetes and 23 million have diabetes. If you have pre-diabetes, you are likely to develop diabetes within 10 years unless you make changes in your diet to lower your blood glucose levels.
Simple Carbohydrates
Simple carbohydrates are broken down most easily by the body into sugar and include foods such as white bread, cakes, soda and crackers. Because these foods are so easily converted into sugar, they cause an increase in blood sugar levels shortly after they are consumed. The hormone insulin is then released to help carry the sugars into cells. When the blood glucose level is high, a lot of insulin is circulating and the cells can become resistant to the effects of insulin over time. In this way insulin becomes less effective at bringing sugar into cells, and the result is increased blood glucose levels. Switching to whole grain bread, pasta and cereal prevents the rapid release of sugar because these products take longer for the body to break down and keep blood glucose levels more stable over time.
Desserts
Desserts such as ice cream, pies, cookies and cakes contain both simple carbohydrates and high levels of saturated fat. Additionally, these foods promote weight gain, and extra weight is a risk factor for development of diabetes. According to the Mayo Clinic, overweight adults can reduce their risk of diabetes by 16 percent for every 2.2 pounds of weight lost. Substituting ice cream with low-fat yogurt with fruit both decreases calories and will help keep your blood glucose level stable.
Sweetened Beverages
Sweetened beverages such as sodas and fruit drinks are loaded with sugar and will cause your blood glucose level to increase shortly after consumption. Because your blood glucose level rises and then falls rapidly, you may feel even hungrier than before you drank these beverages. Eating an apple in place of apple juice reduces the amount of sugar you are consuming and also increases your fiber intake. According to the Mayo Clinic, increased fiber intake helps to maintain stable blood glucose levels and promotes weight loss by helping you feel full. Other excellent sources of fiber include vegetables, beans, nuts and seeds.
