Pre-Diabetes: 13 Foods You Should Consider

Introduction

Adequate nutrition has been the tool for many people to face unfavorable health conditions, such as diabetes, pre-diabetes and high blood pressure. Controlling blood sugar levels is often only possible with medications recommended by your doctor, but there is a consensus that adequate nutrition can be your main ally in maintaining your health.
The key is adopting simple yet effective food swaps, which we’ll explore in detail in this enlightening video.

Disclaimer: Information provided is for educational purposes only and is not a substitute for medical advice. You should never replace your doctor’s advice with any alternative treatment.

The Wake-Up Call: Pre-Diabetes Diagnosis

Receiving a prediabetes diagnosis coupled with the daunting prospect of dietary and lifestyle changes can be overwhelming. However, there is good news: reducing blood sugar levels through dietary interventions is not as challenging as it may seem. It requires the right knowledge and a consistent commitment to positive habits.

Unveiling the Top Foods for Pre-Diabetes

Here we will reveal some of the best foods for prediabetes. Foods that you can consider your allies on this new journey.

Criteria for Optimal Food Choices

When selecting foods to combat prediabetes and prevent type 2 diabetes, three essential criteria must be met: 1. No added sugar or artificial sweeteners 2. No refined carbohydrates 3. Whole Foods Low in Net Carbs

1. No Added Sugar or Artificial Sweeteners

Added sugar, the nemesis of health, hides in various guises, contributing to high blood sugar and insulin responses. Over 60 names disguise added sugar on labels. Scrutinizing both “added sugar” and “ingredients” on labels is imperative.

Example: Cheerios Analysis

Cheerios, often marketed as a cholesterol-lowering option, undergo scrutiny. A single serving, despite claims, reveals 17 grams of net carbs, primarily starch and sugar. Ingredients list whole grain oats, corn starch, and sugar—a trifecta signaling a less-than-ideal breakfast choice for pre-diabetics.

2. No Refined Carbohydrates

Refined carbohydrates, stripped of fiber, fat, and protein, leaving behind pure glucose, wreak havoc on blood sugar levels. Reading labels and calculating net carbs (total carbs minus fiber) unveils the true impact. Foods like bread, pasta, and pastries, abundant in refined carbs, should be approached with caution.

3. Whole Foods with Low Net Carbs

Whole foods, rich in protein, fat, and fiber, form the cornerstone of a blood sugar-friendly diet. Identifying foods low in net carbs ensures a minimal impact on blood sugar levels.

Example: Nutrient-Rich Foods

Now, let’s explore some nutrient-rich foods that align with the outlined criteria.