Pre Diabetes Diet
Summarizing a pre diabetes diet is relatively easy
The guidelines for preventing pre-diabetes from developing into the full disorder are really very straightforward and simple: eat a healthful diet and increase the level of physical activity — up to 30 minutes a day of moderate exercise. Combined together, those lifestyle improvements are the best and most effective guard against developing the disease.
The difficulty is in defining what goes into a pre diabetes diet
But what is a healthful diet and what foods offer the best protection against diabetes? The news daily brings us warnings about foods once reported to be the “new miracle” turning out to be less than that and offering a dozen others in their place. Not even nutritional experts seem to be able to provide a clear picture of what may be best for us to eat — whether we are at risk for pre-diabetes or not.
However, a little common sense when it comes to dietary choices goes a long way. Always endeavor to get more fruits and vegetables than you’ve been accustomed to. Concentrate on temping your palette and your eye by choosing a variety of fruits and vegetable across the color spectrum.
Avoid starchy vegetables such as potatoes, you don’t have to give up your spuds entirely but be sure to also include non-starchy options such as broccoli, spinach, green beans and carrots with your meals.
Whenever possible substitute whole grains — in cereals and breads especially, but also opt for brown rice instead of white, and in pastas, try the flavorful whole grain offerings the next time you make spaghetti.
Beans, kidney beans and pinto beans especially, and lentils are powerhouse sources of protein and are also loaded with essential vitamins and minerals, work them into your diet several times a week for optimal effect.
Choose lean meats, beef and pork are perfectly acceptable when they come from the less fatty cuts of the animals. Increase the amount of fish you consume, the omega 3 fats in fish have proven health benefits beyond diabetes prevention, they also guard against heart disease and aging.
Dairy offers much needed calcium and vitamin D and is perfectly permissible in a pre-diabetes diet — but choose low fat and skim milks, low fat yoghurt and low fat cheeses.
Eliminate sugary sodas from your diet, resolve to drink water whenever possible and when only a soda will do, zero calorie diet options.
When cooking, avoid animal fats and tropical oils. Opt for liquid oils such as olive, canola, corn, cottonseed, flaxseed, grapeseed, safflower, soybean, sunflower, and keep even their use at minimum.
Keep your sweet tooth under control and if you can’t eliminate overly processed, sugary treats from your diet, make an honest effort to cut them down. Try lower sugar, lower fat dessert options if you must indulge in cookies, pies and cakes and if ice cream is your downfall — stick to the lower fat options or try frozen yoghurt instead.
Always keep in mind that even the healthiest diet can be undone by short-term over indulgence, consistency in following a good pre diabetes diet is what’s important. Exercise portion-control at all meals and keep snacks to fiber rich low calorie options that carry you through to your next meal without spiking your blood sugar. Don’t get into the habit of regularly having a snack bar from the candy counter.
In conclusion
In reality, a good pre diabetes diet is a good diet for almost anyone. The word “diet” need not mean privation and denial! With a mind towards making food choices count for health and aiming for variety to appeal to the senses of taste, smell and sight, a healthy pre diabetes diet can truly be an enjoyable experience!
