So you’ve been diagnosed with prediabetes. Don’t panic just yet! Catching prediabetes before it develops into type 2 diabetes is a game changer. This is the time to make certain lifestyle changes. By altering your diet, you can reverse prediabetes and stop diabetes on its way. Here are 7 foods (that don’t raise your blood sugar) you should include in your diet.
1. Fatty Fish
Fatty fish like tuna and salmon are lean sources of protein that won’t raise blood glucose. They’re also very filling and will keep you from overeating. The omega-3 fatty acids present in fatty fish will also lower your risk of heart disease, a condition that commonly accompanies diabetes.1 2
A 2013 study found that garlic’s sulphur compounds can minimize insulin resistance, thus reducing your risk of diabetes. Because of this hypoglycemic effect, it’s a must for an anti-diabetic diet.3 Luckily, several delicious recipes call for garlic. Use it to flavor salmon for a healthy, prediabetes-friendly meal.
3. Apple Cider Vinegar
To lower the glucose level in the blood, take apple cider vinegar (ACV) before your meals. One tablespoon in a glass of water will do the trick. According to a 2004 study, this lowers blood glucose after eating.4 Can’t stand the taste of ACV? Make a nutritious salad dressing. Combine ¼ cup ACV, 1/3 cup olive oil, and 2 teaspoons each of Dijon mustard and local honey. Add spices and stir.
4. Whole Fruits
Fruits are always a good idea. They’re packed with fiber, a nutrient that increases satiety and controls blood sugar spikes. Even better, fruits are low in calories and high in flavor. The same can’t be said of fruit juices, however. These drinks are often sweetened with added sugar and can actually increase diabetes risk.5
5. Leafy Vegetables
All vegetables will help, but leafy greens are a top choice. Their rich level of magnesium has been shown to prevent type 2 diabetes in women.6 Think kale, Swiss chard, and spinach.
Need a reason to eat more guacamole? Avocados are rich in monounsaturated fatty acids, fiber, and vitamins. These nutrients work together to control blood glucose. An avocado also has a glycemic index and load of zero, making it a smart choice for prediabetics.7
7. Whole Grains
Whole grains are fibrous in nature. And fiber does wonders for blood glucose. A 2002 study showed that whole grains are 10% more effective in lowering fasting insulin (high level of fasting insulin is an indication of diabetes) than refined white grains.8 Also, whole grains keep you satiated and reduce your risk of eating more than your body requires. To reap the benefits, ditch white pasta, bread, and rice. Eat quinoa, brown rice, and oats instead.
Diet is just one part of stopping prediabetes from getting worse. Reversal also depends on exercise and weight loss, so get moving! Losing just 5–7 percent of your body weight will lower blood sugar, making a remarkable difference.9 After all, excess weight is the reason why 90% of type 2 diabetics develop the disease.10 Between physical activity and healthy eating, you can kick prediabetes to the curb.
|↑1||Omega-3 Fatty Acids. National Institutes of Health.|
|↑2||What Is Diabetic Heart Disease? National Heart, Lung, and Blood Institute.|
|↑3||Padiya, Raju, and Sanjay K Banerjee. “Garlic as an anti-diabetic agent: recent progress and patent reviews.” Recent patents on food, nutrition & agriculture 5, no. 2 (2013): 105-127.|
|↑4||Johnston, Carol S., Cindy M. Kim, and Amanda J. Buller. “Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.” Diabetes Care 27, no. 1 (2004): 281-282.|
|↑5, ↑6||Bazzano, Lydia A., Tricia Y. Li, Kamudi J. Joshipura, and Frank B. Hu. “Intake of fruit, vegetables, and fruit juices and risk of diabetes in women.” Diabetes care 31, no. 7 (2008): 1311-1317.|
|↑7||Dreher, Mark L., and Adrienne J. Davenport. “Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition 53, no. 7 (2013): 738-750.|
|↑8||Pereira, Mark A., David R. Jacobs, Joel J. Pins, Susan K. Raatz, Myron D. Gross, Joanne L. Slavin, and Elizabeth R. Seaquist. “Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults.” The American journal of clinical nutrition 75, no. 5 (2002): 848-855.|
|↑9||Prediabetes. Centers for Disease Control and Prevention.|
|↑10||Wu, Yanling, Yanping Ding, Yoshimasa Tanaka, and Wen Zhang. “Risk factors contributing to type 2 diabetes and recent advances in the treatment and prevention.” International journal of medical sciences 11, no. 11 (2014): 1185.|