Prediabetes is your opportunity to be proactive and take care of YOU, because if left unaddressed, prediabetes can progress to type 2 diabetes, and you want to avoid that if possible!
It is possible to reverse prediabetes and prevent its progression, and the best tool you have to do that is through diet changes.
In fact, following a healthy prediabetes diet is the number one factor that will help you get your blood sugar and A1c back to normal.
Let’s explore 5 steps you can take to get on track.
1. Quit Sugar
One of the main reasons for high blood sugar levels is the consumption of added sugars, which are found in many processed foods and many drinks as well.
Consuming too much sugar can cause insulin resistance. Insulin resistance is an underlying issue in prediabetes. It’s where the cells in your body don’t respond properly to insulin, leading to elevated blood sugar levels.
Reducing or eliminating your ‘added sugar’ intake is the first place you need to start.
That doesn’t mean living without sweet treats. Instead, choose natural sweeteners such as stevia or monk fruit extract, which don’t impact blood sugar levels like sugar does.
2. Reduce Intake of Processed Foods
Processed foods are typically high in sugars, and sodium, which can all contribute to insulin resistance and inflammation.
Processeds foods are also low in nutrients, which means, overall they lead to a poor-quality diet that will only make your prediabetes worse, not better.
Yes, for you that might mean making a few eating changes, because let’s face it, our diet these days is often made up of many processed and packaged foods.
So, your second focus is on cutting these back!
Cutting back on processed foods and replacing them with whole, unprocessed foods is a crucial step in a healthy prediabetes diet.
3. Focus on Nutrient-Dense Whole Foods
A healthy prediabetes diet should consist primarily of nutrient dense whole foods that provide essential vitamins, minerals, and antioxidants to support overall health.
Nutrient dense foods can help to stabilize blood sugar levels, promote a healthy weight, and help you avoid or reduce medication.
Some examples of nutrient-dense foods include:
- Leafy greens (e.g., spinach, kale, and Swiss chard)
- Non-starchy vegetables (e.g., broccoli, cauliflower, and bell peppers)
- Beans and legumes (e.g., lentils, soy beans, and black beans)
- Nuts and seeds (e.g., almonds, chia seeds, and flaxseeds)
- Lower carb fruits (e.g., berries, plums, melon)
When shopping at the grocery store, focus on the outskirts of the store, where you’ll find fresh produce. Where you do endeavor down the aisles, always read food labels carefully, and avoid items with long lists of artificial ingredients, added sugars, or high amounts of carbohydrates.
4. Prioritize Protein
Protein plays an essential role in blood sugar regulation by slowing down the absorption of carbohydrates, thus preventing rapid spikes in blood sugar levels.
It also helps to increase satiety, making it easier to maintain a healthy weight – a crucial factor in managing prediabetes.
Include a source of protein with every meal, such as:
- Poultry (e.g., chicken, turkey)
- Fish (e.g., salmon, tuna, and sardines)
- Plant-based proteins (e.g., tofu, tempeh, and edamame)
- Dairy products (e.g., Greek yogurt, cottage cheese)
- Eggs, including the yolks!
5. Learn About Carbohydrate Foods
Compared to other nutrients, carbohydrates have the most significant impact on blood sugar levels, as you can see in the image below.
That’s why it’s essential to understand the different types of carbohydrates, as it is a big food group.
The more you understand, the greater your chance to reverse your prediabetes so you can focus on living your best life!
Take our clinically-proven T2Diet ‘Prediabetes’ Program!
If you’re interested in reversing your prediabetes, naturally with nutrition, take our clinically proven T2Diet ‘Prediabetes’ Program.
In just 16-weeks, you will discover exactly what causes your prediabetes and exactly what to eat to return your metabolism back to normal. We’ll be here to support you all the way!
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