According to the American Diabetes Association, 79 million Americans have prediabetes. Diabetes is a condition in which the body does not appropriately absorb glucose from the bloodstream. High levels of glucose, or sugar, in the bloodstream can cause blindness, nerve damage, blood vessel damage, heart disease and kidney failure. Thus, preventing the progression of prediabetes to diabetes is important in preventing chronic disease. In order to prevent diabetes, you must change your eating habits to better control your blood sugar.
Fruits and Vegetables
Fruits and vegetables are an important component of the prediabetes diet. Fruits and vegetables will provide your body with the glucose it needs to produce fuel. An additional benefit to consuming fruits and vegetables are that these foods are high in fiber, which allows a slow absorption of glucose into your bloodstream and better blood glucose control. Set a goal to consume at least five servings of fruits and vegetables per day.
Whole Grains
Whole grains are an integral part of a prediabetes diet. Whole grains contain the necessary carbohydrates that your body will also break down into glucose and use as fuel. Similar to fruits and vegetables, whole grains are high in fiber to prevent constipation and allow the slow processing of carbohydrates. Therefore, you should choose to eat more brown rice, brown pasta and whole grain cereals instead of white rice, white pastas and processed cereals to prevent developing diabetes.
Legumes
Legumes, or beans, are important food group that can help prevent the progression of prediabetes to diabetes. Legumes also allow a slow release of glucose into the bloodstream because of their high fiber content. In addition, legumes are high in protein, which is necessary for muscle growth and healthy body tissues. Therefore, you should incorporate more legumes, including red beans, peas, black beans, lima beans and other beans into your diet for optimal blood sugar control.
Lean Meats
Because properly managing your weight is important in preventing diabetes, you should choose meats that are low in fat and calories. High fat meats, such as red meat, will increase your cholesterol and cause you to gain weight, which puts you at a higher risk for developing diabetes. Instead, choose lean meats, such as fish, that provide healthy omega-3 fats and overall fewer calories than fatty meats. Your meat portions should be no larger than the size of a deck of cards per serving.
