A Beginner’s Guide to Prediabetes Diet Plan!
What Exactly is Prediabetes?
A condition in which the blood sugar level is elevated to the standard level, but not enough for a diagnosis of diabetes is called prediabetes. Prediabetes is accompanied by obesity and can lead to serious problems that include blindness, cardiovascular diseases, amputation, kidney failure, and the person can even expire.
The prediabetes nutrition plan follows a low-glycemic way of eating to aid in losing weight, reduce your risk of developing diabetes, and enhance blood sugar levels. In the long run, a healthy diet should include vegetables, whole grains, nuts, lean proteins, beans, fruits, etc. One should avoid sugary beverages, trans fats, and even refined carbohydrates to enjoy a better lifestyle.
What is Meant by Glycemic Index?
If we are talking about prediabetes, then it is important to discuss glycemic index. The measurement of the rate at which any food, especially carbohydrate, elevates the normal blood sugar level is known as glycemic index. One thing to note about GI (GI stands for glycemic index) is that fats and proteins do not raise the blood sugar level.
The glycemic index can be calculated as follows:
- 0-55 = Low
- 56-69 = Medium
- 70+ = High
It should be noted that foods with high GI can spike your blood sugar rapidly and after an hour, your blood sugar level will dip slowly.
Important Information Relevant to Prediabetes Diet Plan:
1. Eat more vegetables and fruits:
Prediabetics should consume more vegetables and fruits. Because they assist in lowering the risk of developing diabetes. Vegetables and fruits contain valuable antioxidants, fibers, minerals as well as vitamins that are important for good health. Also, eating more vegetables and fruits provides satiety. Satiety is defined as a feeling of satisfaction and fullness that occurs after consuming any food.
2. Reduce sugar intake:
One of the biggest contributors to weight gain is intake of sugar. The easy way to get rid of fats and enjoy a lean body is by reducing the sugar intake. The easiest and best method to reduce sugar intake is to cut out refined carbs from the diet. For example, white potatoes, white bread, pasta, and other sweet edible things.
Note: Please note that if you are following a low glycemic diet, you can still consume the above-mentioned foods. But, the cooking of food and their combination with other food matters.
3. Drink plenty of water:
Drinking an adequate amount of water has numerous benefits. Whether you are prediabetic or not, it is important to satisfy the bodily needs of water. It helps to prevent dehydration and keep the blood sugar level steady. Drinking plenty of water (more than 8 glasses of water) will assist in minimizing your risk of developing type 2 diabetes.
4. Prevent highly processed meats:
If you want to maintain a healthy diet, then it is important to prevent highly processed meat. Since such foods contain enormous amounts of preservatives and Na (Sodium) that increase weight and can cause other cardiovascular and urologic problems. For example, deli meats, hot dogs, etc.
It is recommended to consume fish, turkey, chicken breast, etc. for a healthy lifestyle.
Why is Breakfast an Important Meal for Prediabetic Patients?
Doubtlessly, breakfast is an important meal for prediabetic patients because of the following reasons:
1. Regulates appetite:
Protein is a food that can keep you full for longer. By consuming protein in the morning, you can avoid the urge to overeat at a later time. By minimizing such food cravings, pre-diabetics can easily stick to their healthy diet plan.
2. Maintain blood sugar levels:
Adding protein-rich dishes to the breakfast menu can assist in minimizing the post-meal rise in blood sugar. Proteins are digested slowly as compared to other edible things. This results in a slow and steady release of glucose (C₆H₁₂O₆) into the circulatory system. This reduces the risk of blood sugar spikes that can be fatal for pre-diabetics.
3. Regulates metabolism:
Protein-rich breakfast is the best option to regulate the metabolism. Digestion and metabolization of proteins burn a high amount of calories compared to carbohydrates as well as fats. If you are planning for weight loss or struggling with weight management issues, then adopting the strategy of consuming a protein-rich diet can help you.
4. Constant energy:
If we compare carbohydrates and proteins, then doubtlessly carbohydrates provide rapid energy. On the contrary, proteins are the best option for a more persistent energy source. However, carbohydrates besides boosting energy can also lead to subsequent energy slumps. Whereas, proteins are the best food that develops energy and maintains it all day long..
5. Supports muscle growth and maintenance:
By taking a sufficient quantity of protein-rich food in your diet, you can maintain or even build more muscle mass. Glucose management is very important for pre-diabetics. Therefore, it is important to keep an eye on muscle function and try including protein-rich ingredients for improving muscle mass.
What are the best breakfast ideas for Prediabetes?
By reading the above section, you can understand how important breakfast is not for prediabetics but for everyone. In this section, we will discuss some best breakfast ideas, especially for prediabetics. Read on to know what these are:
1. Oatmeal:
Enjoy a fresh and healthy day by consuming oatmeal. Loaded with fiber, it helps your stomach to feel full for a long time. Besides satiety, fiber reduces cholesterol levels and aids in the maintenance of a strong gastrointestinal system. Besides containing fiber, oatmeal is also a good source of iron. Iron helps carry oxygen everywhere in the body.
2. Eggs:
Someone asked how to start a perfect day. Well, the answer to this question is to include eggs in your breakfast. Eggs are an excellent source of vitamins, proteins, and minerals. Besides building muscle mass, eggs keep your body running effortlessly. Egg yolks are a perfect source of zeaxanthin and lutein. Zeaxanthin and lutein are antioxidants that play an important role in protecting and improving eyesight.
Other best ideas for breakfast include whole grain bread, blueberries, yogurt, almonds, and salmon.
