Best Diet for Prediabetes: Best Foods to Eat and Foods to Avoid
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Handling predabitia with the right diet is one of the most effective methods to prevent or postpone the progress of type 2 diabetes. The goal is to maintain stable blood sugar levels, improve insulin sensitivity and promote general health. Here is a broad overview of the best foods to eat, and if you have prebitiams, to avoid i
🥦 Best foods for food for the eligible
✅ 1.
Example: Broccoli, spinach, keel, chili, cauliflower, Brussels sprouts, zucchini
Why: Low in carbohydrates, high fiber, vitamins and antioxidants
✅ 2. Whole grain (in moderation)
Example: Quinoa, oats, brown rice, bullgur, barley, whole grain bread
Why: High, slow glucose helps absorb glucose in fiber
✅ 3. Lean protein
Example: Chicken breast, turkey, tofu, legumes, eggs, fish, Greek yogurt
Why: Helps with satisfaction, builds muscles, supports metabolism
✅ 4. Healthy fat
Example: avocado, nuts, seeds, olive oil, fat fish (eg salmon or mackerel)
Why: Heart health and blood sugar support control
✅ 5. Beans
Example: Dal, black beans, chickpeas, kidney beans
Why: High, Low glycemic index in fiber and protein
✅ 6. Loser
Example: berries, cherries, apples, pears, oranges
Why: Give fiber and antioxidant slow blood sugar effects
✅ 7. Fermented food
Example: curd
Why: Intestinal is good for health, insulin sensitivity can be better
🚫 Food to avoid prejudice
❌ 1. Sophisticated carbohydrate
Example: White bread, white rice, cakes, sugar grains
Why: Fast blood sugar spikes
❌ 2. Sugary drinks
Example: soft drinks, sweet coffee or tea, energy drinks, juice
Why: High added sugar, no fiber to slow down the absorption
❌ 3. Treated snacks
Example: chips, biscuits, cookies, packed mature goods
Why: Usually refined carbohydrates, unhealthy fat and high in sodium
❌ 4. Added sugar
Examples: candy, syrup, sweet spices (eg ketchup), taste yogurt
Why: Rapid increase in demand for blood sugar and insulin
❌ 5. Fried food and trans fat
Example: fried chicken, french fries, margarine, "partially processed oils" processed food
Why: Insulin resistance and contribute to the risk of heart disease
❌ 6. High fat meat
Example: Bacon, sausage, processed daily meat
Why: Highly saturated fat, which can destroy the insulin sensitivity
🍽 tips to cook
Plate method: Half non-stiffening roads, a quarter lean protein, a quarter whole grain or starche.
Part control: Keep carboncilans consistent and medium.
Snack Smart: Choose high fiber, high protein knacks like Greek yogurt with a handful of almonds or berries.
Halid: Drinking water or herbal teas; Limit sugar drinks and alcohol.