Healthy Diet Guidelines For Prediabetes
The recent findings of the International Diabetes Federation reveal a startling trend that more than 50 per cent of Indians are not even aware that they suffer from diabetes and there are millions who either stay undiagnosed or are diagnosed with a condition called ‘prediabetes’ that predisposes them to a greater risk to heart ailments, kidney and liver disorders and a host of diabetes related complications.
No doubt that early detection is the best way to tackle this life threatening lifestyle disorder, but adopting corrective actions in your eating habits, physical activity levels and lifestyle is equally important, if you are diagnosed with prediabetes, which is a condition linked to blood sugar levels that are higher than normal values, but not high enough to be considered as diabetes.
Those with prediabetes are more likely to develop diabetes and cardio vascular diseases later. However, it is possible to reverse pre diabetes and delay or prevent the onset of diabetes, by following appropriate diet strategies and incorporating healthy lifestyle modifications.
Essentials Of A Pre Diabetes Diet
Opt For Low GI Foods
Defeat pre diabetes by staying away from foods with high glycemic index (the foods that raise the blood sugar levels too high too soon). Low GI foods include non-starchy fruits, pulses, whole grains and vegetables.
Be Portion-Wise
No need to completely avoid the so called, ‘diabetes don’ts’ such as rice, potatoes and sweets. However, be careful about portion sizes and pair starchy foods with fibre-rich ones and keep decadent sweets for only special occasions.
Step Up Your Fibre Intake
Adding complex carbohydrate sources like whole grains, pulses, vegetables and fruits help to slow down the release of glucose in the blood and avoids sugar spikes.
Maintain Discipline
Ensure that no meals are skipped and a routine is set for the time and frequency of meals.
Restrict Sugary Drinks And Alcohol
Sugary drinks are loaded with empty calories and the same is true in case of carbonated and alcoholic beverages, hence it should be avoided.
Make Healthy Swaps
Replace refined and processed foods with fresh, whole and natural foods and choose low tat milk, lean meats (fish and chicken) and keep four-five cups of vegetables in your diet every day.
Stay Close To Your Ideal Body Weight
Studies have shown that losing even five-ten per cent of body weight can cut the risk to diabetes by a whopping 40-50 percent.
Choose To Be Active
A pre diabetes diet plan is incomplete without a regular physical activity regime. You may go for a brisk walk, run on a treadmill, swim or opt for tailored aerobic or dance classes, but ensure that you are exercising for 30-40 minutes, at least five times a week.