Foods to Avoid with Prediabetes: Here are They

Healthful Vitality | 10/08/2021 | By NP Contributor | Foods to Avoid with Prediabetes

In most nations, almost 10% population is living with diabetes, making it the most prevalent chronic disease condition. That is why doctors came up with a diagnosis of prediabetes. It is still not diabetes, but there is a high risk of developing diabetes. It is a condition when the blood glucose level is at a borderline.

If steps are not taken, 5% to 10% of prediabetes patients will progress to diabetes. However, the good news is that almost 80% or more living with prediabetes may prevent its progression to diabetes. It is done through lifestyle interventions, primarily through weight loss and dietary changes.

It means that those living with prediabetes should have a low-calorie diet abundant in vital nutrients. Further, there is a need to avoid specific food items as much as possible.

Avoid foods with a high glycemic index

Foods with a glycemic index (GI) below 55 are suitable for those living with prediabetes. GI between 56 to 69 is moderate. Foods above GI 70 must be avoided. It means choosing brown rice over white rice, steel-cut oats instead of instant oatmeal, pasta in place of baked potatoes, whole grain bread in place of white bread.

Since it is impossible to remember the GI of all food items, one may use an online database to find information. However, it is a good idea to learn more about the GI of commonly consumed food items.

Avoid foods with high sugar content like sugary drinks, sweetened breakfast, packed juices, and syrups.

Dietary fiber

Western diet is deficient in dietary fiber. It is because people consume lots of processed and ultra-processed foods. On the other hand, foods like beans, lentils, broccoli, whole grains, dried fruits are all excellent sources of dietary fiber.

Studies show that consuming more dietary fiber or supplementing it may help reduce blood sugar levels and thus help with prediabetes. Dietary fiber may also help lower cholesterol levels. Additionally, dietary fiber is good for gut microbiota.

Avoid unhealthy fats

Refined vegetable oils are one of the overlooked causes of prediabetes. These oils are rich in linoleic acid (omega-6 fatty acid), which causes abdominal obesity and inflammation. Thus, choose oils low in it like safflower oil, olive oil. Additionally, high omega-3 intake may help considerably. Virgin olive oil, flaxseed oil, and fatty fish are excellent sources of omega-3 fatty acids.

Fats provide lots of energy, but they cause a slow increase in blood glucose. Thus, they are good to consume in moderation.

Limit intake of saturated fats like animal fats, coconut oil, lard. Avoid oils high in omega-6 linoleic acid like soybean oil, corn oil, and sesame oil. Trans-fats are a big no, so say no to margarine. Indeed, avoid buying baked items as they often contain trans-fats.

Avoid fatty proteins

Avoid eating meat the lots of visible fats or skin. Instead, choose lean meat. Thus, it could be chicken without skin, egg whites, beans, legumes, and soy products like tofu and fish.

Additionally, avoid ultra-processed foods like packaged snacks, alcohol, French fries, fast food items.

Further, remember that portion size matters. Sometimes avoiding a particular food item might not be possible. In such a case, one may consume less food. It is also good to eat more frequently but in smaller portions. It helps slow down insulin resistance.

Related: List of Foods That Lower Blood Sugar