Diabetes is diagnosed with a blood glucose test. If you have a reading between 100 and 125 mg/deciliter, you have impaired fasting glucose, or pre-diabetes. That can lead to diabetes and other complications, such as heart disease. To manage your condition, eat foods that help keep your levels from rising.
Definition
Diabetes is a condition in which your body is not able to keep your blood glucose level in a normal range. Diabetes is diagnosed if your level reaches higher than 126 mg/dL during a blood test. If you have pre-diabetes, it is important to change your diet or you may develop diabetes. Pre-diabetes means that your body is losing the ability to make or use insulin correctly to control your blood glucose. When you eat, blood sugar rises. Insulin brings levels down to a healthy range.
Good Foods
A pre-diabetes diet includes limited sweets, fewer calories and carbohydrates, having smaller, more frequent meals, eating whole-grain foods, enjoying a variety of fruits and vegetables, using healthy fats and limiting alcohol consumption. The Harvard School of Public Health strongly recommends that you focus your diet on plant foods. These include fruits, vegetables, whole-grains, nuts, seeds and healthy vegetable oils. It also recommends that you obtain the majority of your fat from healthy unsaturated sources such as fish, nuts and seeds. These fats can help lower your risk of developing heart disease.
Foods to Avoid
Avoid foods high in saturated fat, such as animal products, meat and dairy. Avoid eating processed and fast foods because they contain trans fat, which can raise your cholesterol and contribute to an unhealthy body weight and other factors associated with heart disease, diabetes and chronic illness. Sugary foods, such as desserts, energy drinks and soda, are bad for you because they can spike your glucose levels. Foods high in sodium and high in refined carbohydrates contribute to weight gain, and you should avoid them, too.
Considerations
The Harvard School of Public Health says that diabetes and pre-diabetes are becoming more common in people of all ages. But these conditions are manageable and preventable with proper nutrition and exercise. If you have pre-diabetes, work with you health care team to design a meal plan that can improve your condition. If you are concerned about your glucose levels, talk to your doctor about getting a blood glucose test.
