Introduction
If you’ve been diagnosed with pre-diabetes, it’s important to make changes to your diet to help manage your condition. Eating habits can have a major impact on your blood sugar levels, so it’s important to be mindful of what you’re eating. According to dietitian, there are certain eating habits that you should avoid if you’re pre-diabetic. Eating too much sugar, processed foods, and unhealthy fats can all contribute to an increase in your blood sugar levels. In this article, we’ll discuss some of the eating habits that you should avoid if you’re pre-diabetic, as well as some healthier alternatives.
Eating Habits to Avoid If You’re Pre-Diabetic, Says Dietitian
If you’re pre-diabetic, it’s important to make sure you’re eating the right foods and avoiding the wrong ones. According to dietitian and nutritionist, Dr. Sarah Krieger, there are certain eating habits that should be avoided if you’re pre-diabetic.
1. Eating Too Much Sugar
One of the most important things to avoid if you’re pre-diabetic is eating too much sugar. Eating too much sugar can cause your blood sugar levels to spike, which can lead to diabetes. Try to limit your sugar intake to no more than 25 grams per day.
2. Eating Too Many Processed Foods
Processed foods are often high in sugar, sodium, and unhealthy fats, which can all contribute to pre-diabetes. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.
3. Eating Too Many Refined Carbs
Refined carbs, such as white bread, white rice, and pasta, can cause your blood sugar levels to spike. Try to limit your intake of refined carbs and opt for whole grain alternatives instead.
4. Eating Too Much Red Meat
Red meat is high in saturated fat, which can increase your risk of pre-diabetes. Try to limit your intake of red meat and opt for leaner proteins, such as fish, poultry, and beans.
5. Eating Too Many Fried Foods
Fried foods are high in unhealthy fats and calories, which can contribute to pre-diabetes. Try to limit your intake of fried foods and opt for healthier cooking methods, such as baking, grilling, or steaming.
Conclusion
If you’re pre-diabetic, it’s important to make sure you’re eating the right foods and avoiding the wrong ones. Eating too much sugar, processed foods, refined carbs, red meat, and fried foods can all increase your risk of pre-diabetes. Try to limit your intake of these foods and opt for healthier alternatives instead.
Upwards of 30% of Americans are considered pre-diabetic, and most of them don’t even know it.
Prediabetes occurs when blood sugar is elevated, but not high enough to be diagnosed with type 2 diabetes. Blood sugars can hang out in the prediabetes range for years before being detected. You can assess your risk through the American Diabetes Association Risk Test.
However, managing prediabetes is possible with lifestyle changes. Improving our diet, exercise, and stress levels all contribute to better blood sugars and can prevent type 2 diabetes. In fact, research from the CDC’s Diabetes Prevention Program has shown that lifestyle changes can prevent or delay diabetes for up to 10 years!
So, what are the habits to kick to manage prediabetes? Here’s what is recommended, and for even more healthy eating tips, be sure to read up on our list of The 7 Healthiest Foods to Eat Right Now.
Eating less often may sound like the right solution to lower blood sugar, but it can actually cause greater swings in blood sugar management. Skipping meals often contributes to increased hunger later and makes it challenging to exercise portion control. Shoot for balanced meals every 4 to 5 hours to keep blood sugars steady and prevent low blood sugars.
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Regular sodas have upward of nine teaspoons of sugar. Even more concerning, sweet drinks lack fiber or protein to slow down the absorption of those added sugars. If you love regular soda, consider switching to diet as a starting place to wean yourself off the sweet beverages.
Other drinks like tea, sparkling water, coffee, or zero-calorie drinks are also fun alternatives to mix up your beverage game.
These are the 112 Most Popular Sodas Ranked by How Toxic They Are.
Grazing or snacking frequently throughout the day is a surefire way to make blood sugars spike throughout the day. Typically, grazing produces more frequent spikes in blood sugars that increase over the course of the day.
Instead of grazing, choose one balanced snack that has a protein and a carb option together. Easy options may be an apple and peanut butter, whole-grain crackers and cheese, Greek yogurt and fruit, or nuts and dark chocolate.
Watching TV after eating might be normalized, but it can contribute to higher blood sugar levels after a meal. Instead, take a small walk after your largest meal to bring blood sugars down faster. Even 10 minutes of activity can make a significant difference!
It’s not only what we eat that impacts our blood sugar, but also what combinations of foods we choose. For example, a high-carb meal alone is sure to spike glucose levels. Yet, choosing a carb and pairing it with protein, healthy fat, and vegetables will result in a totally different blood sugar response.
Opt for balance whenever possible by focusing on a balanced plate. Emphasize lean protein, a non-starchy vegetable, healthy fat, and a portion-sized carb to get optimal balance at each meal!
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