Prediabetes is a condition that may cause damage similar to type 2 diabetes, yet you may not even know that you have it. Prediabetes occurs when your blood sugar levels are elevated, but are not considered high enough to be classified as type 2 diabetes. According to the Mayo Clinic, prediabetes may escalate into type 2 diabetes within 10 years if it is left unmanaged. If you have prediabetes, you may be able to help prevent the development of type 2 diabetes by monitoring your diet and limiting certain foods.
Glycemic Index
Foods with a high glycemic index are those that break down rapidly during digestion, causing blood glucose levels to rise sharply. By eating many foods that have a high glycemic index, your blood sugar and insulin levels may fluctuate considerably. According to the University of Michigan, this rapid rise and fall can worsen prediabetes. For a prediabetic diet, stick with foods that have a lower glycemic index, such as milk, yogurt, broccoli, cabbage, cherries or plums. Limit your intake of starchy foods that have a higher glycemic index, such as potatoes, pasta and crackers.
Fiber Intake
Fiber adds bulk to your diet so that when you eat, you may feel full sooner. Additionally, foods high in fiber take longer to digest, which can reduce rapid spikes in blood sugar. The American Dietetic Association recommends that adults get 25 to 35 g of fiber each day. You can increase your intake of fiber by eating foods such as whole wheat bread, oatmeal, bran, lentils, spinach, carrots, apples, bananas or prunes. One medium apple contains 3.7 g of fiber, while ½ cup of cooked lentils contains 7.8 g.
Limit Sugar
Drinking sugary beverages such as soda, fruit juice or sweetened coffee or tea can have the same effect on your body as eating some types of refined carbohydrates. Most of these sweetened drinks contain sugar or high fructose corn syrup, which has a high glycemic index and can cause rapid fluctuations in blood sugar. If you have prediabetes, you can limit your intake of sugary drinks and beverages to avoid worsening of your condition by drinking more water and unsweetened drinks such as sugar free tea or cola and beverages such as coffee or fruit punch without added syrup or sugar.
Choose Better Fats
Limiting the amount of saturated fat and trans fats in your diet can help to control your weight and protect your body against developing type 2 diabetes. Saturated fats are those found in foods such as margarine, fried foods or baked goods and those that come from animal products, such as butter, cheese, the skin of poultry and red meat. You can still get fat in your diet by choosing unsaturated fats, such as nuts and cooking with vegetable-based oils, such as canola, sunflower or olive oil. If you eat red meat, remove any visible fat and take off the skin in poultry. You may also try substituting fish or skinless poultry for red meat in your diet.
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