The ideal diet for prediabetes is to eat foods with a low to medium glycemic index, such as fruits, vegetables, brown rice and beans, as they tend to lower blood sugar levels, a necessary measure to prevent the development of diabetes mellitus. .
In addition, the inclusion of fiber, protein and fats in meals also helps to reduce the increase in blood sugar, it is important to include foods such as unpeeled fruits and bagasse, raw vegetables, meat, eggs and olive oil, for example.
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Foods banned from prediabetes are a source of carbohydrates and rapid absorption, such as:
In addition, it is important to remember that even healthy foods, such as fruits and natural fruit juices, should be consumed in moderation to avoid peak blood sugar. See 3 steps to reduce your sugar intake.
Foods that can be consumed more easily for prediabetes include
It is important to remember that prediabetic foods can consume all kinds of foods, but they should prefer natural foods, with little flour and no sugar, as it is the frequent consumption of simple foods high in carbohydrates that leads to an increase in blood sugar. . See more examples of foods that prevent diabetes.
To develop a diabetes prevention menu, always try eating high-fiber foods with high-protein foods or good fats, as shown below:
Lunch and dinner should be rich in salad of raw vegetables or sautéed in olive oil, rich in good fats. Then you can choose a source of carbohydrates, such as brown rice or pasta, potatoes or cassava flour, for example. If you want to consume 2 types of carbohydrates, you should place small portions of each on the plate.
In addition, it is advisable to consume a good amount of protein, which are mainly found in foods such as meat, chicken, fish and eggs. After the meal, you should prefer to eat a fruit as a dessert, being a better option than juice, because the fruit contains fibers that help control blood sugar.
Small snacks can be prepared by combining 1 fruit with natural yogurt, for example, or with oilseeds, such as chestnuts, peanuts and almonds, for example. Another option is to use the fruit with 2 or 3 70% chocolate squares, or sweeten the natural yogurt with 1 tablespoon of honey.
For more hearty snacks and breakfasts, you should prefer to eat whole-grain breads that are always filled with eggs, cheese, shredded chicken or minced meat, for example. This mixture helps regulate blood sugar because the filler protein is harder to digest, which also delays the absorption of bread in the gut, helping to prevent blood sugar spikes. Find out which foods have a low glycemic index.
The following table shows an example of a 3-day prediabetes menu
It is important to remember that diabetes and prediabetes are problems that require medical and nutritional follow-up, it is important to call a nutritionist so that the menu is done according to the exams and needs of each individual.