The best food choices for those suffering from pre diabetes are encapsulated in the pre diabetes diet. The diet for pre diabetes follows the same principles as the diabetes diet. This is inevitable as pre diabetes is a milder condition than diabetes, and, like it, is characterized by elevated blood glucose levels. The pre diabetes diet works by reducing the release into the bloodstream of high amounts of glucose at a time.
The Pre Diabetes Diet Plan
There are simple principles involved in the preparation of a pre diabetes diet. They include the consistent effort to eliminate refined grain products and other high glycemic index carbohydrates from one’s diet. Such foods include potatoes, which are often cooked in such a way as to make them problematic for pre diabetics to eat. In their place, whole grain cereals should be included in the diet, and traditional processing methods should be used to prepare these cereals. Instead of potatoes, one should make a point of cooking healthier options such as sweet potatoes and yams. Ideally, these should be baked or boiled to keep their fat content low.
The pre diabetes diet should also include a wide variety of fruits, non-starchy vegetables, and the protein-high beans and legumes. Not all fruits are ideal for this diet. Hence, it is important to be selective: high fiber, fresh fruits with minimal sucrose and glucose content are deal. One should avoid dry fruits, and focus on fruits such as pears, apples, raspberries, and blueberries instead. These fruits not only help to meet carbohydrate needs in a healthy manner, but also provide the body with antioxidants, vitamins and minerals, which are essential for all-round good health. Not surprisingly, those who adopt diets high in these foods have the capacity to reverse their pre diabetes and to also improve their health indicators as a whole.
Other important nutritional choices for this diet include the reduction of saturated fats and hydrogenated fats from the diet. Thus, animal-based fats (including butter, cream, and ghee are to be avoided. So is shortening. The best foods to include in the diet are those containing healthy fats. These include olive oil, a wide range of nuts, and avocadoes. Foods with concentrated sugar content should also be minimized or altogether eliminated from the diet. These include dry fruits such as raisins and grapes, as well as fruit juice and other soft drinks sweetened with sugar. Protein choices are also important. Lean animal protein is best, as are beans and lentils.
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