Prediabetes: what foods to include in the diet to lower blood sugar

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Prediabetes is a state of predisposition to diabetes. In people with prediabetes, the blood sugar level is above the established norm. Excess body weight, a sedentary lifestyle, or heredity can increase the likelihood of developing this condition. To reduce blood sugar, people with prediabetes are recommended to include certain foods in their diet.

Cleveland Clinic experts say that lifestyle changes can prevent or delay the onset of type 2 diabetes. The goal is to reduce the consumption of simple carbohydrates, replacing them with complex ones.

What foods should be avoided

The first rule is to reduce the consumption of simple carbohydrates, such like sugar You should remove from the diet:

• sweet drinks (lemonade, tea and coffee with sweeteners, fruit juices);
• alcohol;
• jams and jellies;
• syrup;
• honey;
• candy;
• bakery;< /li>
• various snacks (chips, crackers, croutons);
• white rice;
• white bread.

What products to use

It is important to find useful substitutes for the products listed above. For example, you can add whole grain bread and pasta, brown and wild rice, barley, bulgur, buckwheat to your diet.

It is also important to consume foods rich in protein. Protein slows down the rate of carbohydrates entering the bloodstream, maintaining a stable blood sugar level. In addition, the use of protein helps to maintain a feeling of fullness for a long time and reduce the desire to snack.

It is recommended to include in the diet:

• eggs;
• lean meat ;
• fish;
• legumes;
• cheese and low-fat sour milk cheese;
• tofu;
• nuts and seeds;
• vegetables;
• fruits with low sugar content (eg berries and kiwi).