5 Simple Changes You Can Make to Your Diet for Prediabetes

5 Simple Changes You Can Make to Your Diet for Prediabetes

Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. If left unchecked, prediabetes can lead to full-blown diabetes, which can cause serious health complications. Fortunately, making simple changes to your diet can help prevent or manage prediabetes. Here are five changes you can make today:

1. Cut Back on Sugar and Refined Carbs

Sugar and refined carbs are major contributors to high blood sugar levels. To control blood sugar, you need to reduce your intake of foods and drinks that are high in sugar and refined carbs. This includes sugary drinks, desserts, white bread, and white rice. Instead, opt for whole-grain bread, brown rice, and sweet vegetables like beets and carrots.

2. Increase Your Fiber Intake

Foods that are high in fiber can help slow down the absorption of sugar in your bloodstream, which can prevent blood sugar spikes. Foods that are high in fiber include fruits, vegetables, whole grains, nuts, and seeds. Try to include at least 25 grams of fiber in your diet each day.

3. Choose Healthy Fats

Healthy fats like omega-3 fatty acids can help improve insulin resistance and lower inflammation. Foods that are high in healthy fats include fatty fish like salmon, nuts and seeds, avocados, and olive oil. Avoid trans fats and limit your intake of saturated fats.

4. Get Enough Protein

Protein can help regulate blood sugar levels and keep you feeling full. Aim for at least 20 grams of protein per meal. Good sources of protein include lean meats, poultry, fish, eggs, and plant-based sources like tofu and beans.

5. Watch Your Portion Sizes

Eating too much can cause blood sugar levels to spike. To avoid overeating, it’s important to pay attention to portion sizes. Use smaller plates and bowls, and aim to fill half of your plate with non-starchy vegetables. Take your time when eating and stop when you feel full.

In conclusion, making simple changes to your diet can help prevent or manage prediabetes. Cutting back on sugar and refined carbs, increasing your fiber intake, choosing healthy fats, getting enough protein, and watching your portion sizes can all help regulate blood sugar and improve overall health. By incorporating these changes into your lifestyle, you can reduce your risk of developing type 2 diabetes and live a healthier, happier life.