The ideal diet for prediabetes is the consumption of low glycemic foods such as draft and bagasse fruits, vegetables, whole foods and legumes, in short foods rich in fiber. In addition, “good” proteins and fats (such as olive oil) may also be included in your food.
Choosing this type of food will help you control your blood sugar and prevent the subsequent development of diabetes mellitus, which in some people may start treatment on time whenever blood sugar levels return to normal, for them it is necessary to combine a healthy diet and exercise regularly.
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When diagnosing prediabetes, it is important to help a nutritionist perform a nutritional assessment that allows to establish an action strategy and develop an individualized nutritional plan, adjusted to the needs and objectives of the person.
People with pre-endebets should regulate the amount and type of carbohydrates they consume, as this varies in the amount of fiber, starch and sugar, which affects the glycemic response, so the foods to avoid are the carbohydrates that are absorbed quickly. in the gut and those with a high glycemic index, such as:
Similarly, it is important to note that even healthy foods, such as fruits and natural fruit juices, should be consumed sparingly to avoid spikes in blood sugar. Check the glycemic index of food.
Foods that can be consumed more calmly in prediabetes are
It is important to note that the prediabetic person can eat all kinds of foods, but should prioritize the consumption of natural foods, with flour sugar and without-car sugar, because frequent consumption of foods high in simple carbohydrates leads to an increase in blood sugar. .
The following table shows an example of a 3-day menu for prediabetes:
The songs included in the menu vary depending on age, gender, physical activity and whether there are any other associated patients, as it is ideal to help a nutritionist complete a complete assessment and develop a nutrition plan tailored to your needs.
To have a menu to prevent diabetes, you should always try to eat high-fiber foods with foods high in protein or fat, as follows:
At breakfast, you should choose to eat foods prepared with whole flours such as: pancakes, wheat tortillas, arepas, pancakes or stained glass. These carbohydrates should be consumed with eggs, cheeses, frayed chicken or ground meat, for example; this helps regulate blood sugar because the protein is harder to digest, slowing down carbohydrate absorption and preventing blood sugar spikes.
Small merits can be consumed by eating a fruity part; a natural yogurt that can be supplemented with an antenna bowl, fruits and oilseeds such as seeds, peanuts and almonds; 3 chocolate bars at 70%; 1 bowl uns sugar-free gelatin; rice tortillas inflated with white cheese; homemade ponquecitos or with banana and cinnamon; fruit pudding with fruit. See some wheat substitutes Flour.
Lunch and scene should be rich in vegetable salads or sautéed in olive oil, rich in thick vegetables, after that, you can use a source of carbohydrates such as rice, whole dough, quinoa or sweet potato, for example. 2 types of carbohydrates, you should put small portions of each on the plate, for example 1/2 cup brown rice and 1/2 cup beans.
In addition, a good amount of protein should be consumed, mainly in foods such as meat, chickens, fish and humans; after the meal, it should be prioritized to eat a fruit as a dessert, although this is a better option compared to yoke, since the fruit contains fibers that help control blood sugar.
In general, foods should be prepared in a dish, cooked, steamed, avoiding frying and stews, and natural spices and herbs should be used to season foods such as oregano, pomegranate, turmeric, saffron, cinnamon, coriander, parsley, garlic, onion, among others.