Diabetes is the inability of your body to control blood sugar levels secondary to low insulin production or insulin resistance, states Medline Plus, of the National Institutes of Health. Prediabetes is a state of elevated high blood sugar levels, but not quite high enough to be classified as a diabetic. Fortunately, the progression of prediabetes into diabetes is not invevitable. Increasing your physical activity and making healthy changes in your diet can help you control prediabetes.
Reduce Your Caloric Intake
Being overweight can increase your risk for developing diabetes. Therefore, to control prediabetes, make sure your weight is under control. If you do not know if you are a healthy weight, schedule an appointment with your doctor and have him check your weight and height to give you a body mass index, or BMI. If you have a high BMI and are considered overweight, begin reducing your caloric intake as part of your diet to control prediabetes. Start with gradually reducing the amount of food you eat during each meal until you are only eating the amount of food you can fit on a saucer. In addition, instead of eating three large meals per day, you may eat up to six smaller meals throughout the day to lose weight and prevent diabetes. In addition to reducing portion size, you should choose to eat low-calorie foods, such as fruits, vegetables, whole grains, lean meat and low-fat dairy products.
Eat Healthy Carbohydrates
Include healthy complex carbohydrates into your diet to control prediabetes. Simple carbohydrates, such as white rice, white pastas, and sugar causes your blood glucose levels to increase rapidly after meals, which puts strain on your body to reduce high blood sugar levels. Over time, your pancreas, the organ that produces insulin to lower blood glucose levels, may become less efficient in controlling blood sugar levels resulting in the progression of diabetes. Therefore, you should eat whole grain carbohydrates, such as brown rice, brown pastas and whole grain breads to prevent prediabetes.
Eat High Fiber Foods
Fruits and vegetables are high fiber foods that should be included in your diet to prevent diabetes. The high fiber content in fruits and vegetables will help you feel full, which will reduce your desire to eat large portions of food. Furthermore, foods with a high fiber content allow your blood sugar levels to slowly rise, which reduces stress on your pancreas and decreases your risk for developing diabetes. Set a goal to eat at least five servings of fruits and vegetables per day.
Choose Healthy Fats
Too much saturated and trans fats can increase your risk for developing diabetes, Therefore, avoid eating "bad" fats and focus on eating healthy monounsaturated and polyunsaturated fats. These fats are found in fish, avocados, nuts, olives, olive oil, canola oil and peanut oils. Although healthy, consume these fats in moderation because they are high in calories.
