5 Diet Tips to Help You Avoid Prediabetes

If you are at risk for diabetes or have prediabetes, the good news is that you can reverse your blood sugar levels and control your risk of diabetes.

To get rid of prediabetes, you need to do many things, including eating right. Here are 5 diet tips that can help you get rid of prediabetes, according to Times of India.

Whole foods help control diabetes effectively and improve daily health

Some whole foods and high fiber foods

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Whole foods (also known as whole grains, whole foods) include natural foods that are high in nutrients and fiber. A whole-food diet should focus on leafy greens like spinach, kale, and broccoli. These vegetables are low in carbohydrates (abbreviated as carbs) and high in vitamins and fiber, according to the American Diabetes Association.

Carbs are a macronutrient, also known as carbohydrates, that are one of the body's three main sources of energy, along with protein and fat.

For carbs, stick to brown rice, quinoa, and oats, rather than white rice and white bread. The fiber in whole grains helps slow down the absorption of sugar into your body. Avoid processed white bread, sugary snacks, and packaged foods, as they contain unhealthy fats and too much sugar.

Foods rich in fiber

Fiber plays an important role in diabetes control because it slows down digestion and slows down the body's absorption of sugar, to avoid spikes in blood sugar.

Berries (strawberries, blueberries), apples, and pears are great sources of fiber and antioxidants.

There are many types of fiber-rich foods in the vegetable group, of which carrots, cauliflower, and Brussels sprouts are excellent.

Your meals and smoothies will get a boost of fiber and omega-3 fats when you add chia seeds or flax seeds.

Nuts, including almonds and walnuts, provide both fiber and heart-healthy fats.

And it's best to eat fiber at every meal.

Healthy fats

Use olive oil or avocado oil, instead of butter or oils containing saturated fats, when you cook.

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It is important to dispel the misconception that all fats are bad. In fact, healthy fats in the body help increase insulin sensitivity and reduce inflammation, which helps control diabetes effectively.

Use olive oil or avocado oil, instead of butter or oils containing saturated fats, when you cook.

Nuts and seeds provide good fats as well as protein when eaten as a snack.

Eating fatty fish like salmon, mackerel and sardines two to three times a week will provide your body with omega-3 fatty acids, which help fight inflammation.

You should limit unhealthy fats from fried foods or fast foods, as they increase the risk of cardiovascular complications associated with diabetes.

Portions and meal times

Portion size and timing are also important. Instead of eating two or three large meals a day, eat several smaller meals throughout the day. This can help prevent blood sugar spikes, according to the Mayo Clinic.

Remember, eating late at night, right before bed, can disrupt blood sugar levels.

Don't eat too much, but know when to stop when you are almost full (but not completely full).

Add foods that are known to lower blood sugar.

Several studies have shown that certain foods can help lower blood sugar levels and increase the effectiveness of insulin.

Like cinnamon powder added to oatmeal or tea can lower blood sugar levels when you're dieting. Bitter melon contains insulin-like compounds that help lower blood sugar…

Finally, please note that this article is for informational purposes only, it is not a substitute for medical advice.

Source: https://thanhnien.vn/5-meo-an-uong-giup-ban-thoat-khoi-tien-tieu-duong-185250724114340653.htm