Prediabetes Foods To Enjoy And Avoid
Navigating food choices as a prediabetic can be more than difficult than if you are diagnosed with diabetes—it's about walking that fine line between avoiding foods that will cause your blood sugar levels to increase, while not reducing your diet to carrots and kale. Luckily, we've got some tips to help you.
What Is Prediabetes?
Though the name is pretty self-explanatory, prediabetes is a condition where your blood-sugar levels are chronically at higher levels than "normal", but not quite high enough to be called diabetic.
For context: A normal adult blood sugar level is anywhere from 70 to 99mg/dL (milligrams per deciliter). In people with hyperglycemia (their body produces high levels of insulin), a consistent blood-sugar level of higher than 125mg/dL (for a longer period than 2 hours) could indicate diabetes of either type 1 or 2. In people with hypoglycemia (their body doesn't produce enough insulin), a consistent blood-sugar level of lower than 70mg/dL is also a major health concern.
Most people with prediabetes sit in between 100 and 125mg/dL when tested using diabetic test strips—if this is you, consider making some of the dietary changes on this list.
Avoid: Bagels, Sugar-Filled Breakfast Cereals, And Bacon
Avoid bacon?! Are you serious? Yes, regrettably—tearfully, yes. Bacon is high is saturated fats and additives like nitrates. If you must have bacon (we understand), then try to buy locally-sourced bacon from a butcher. Bagels are another high-sugar grain product that counterbalances your fiber intake, they should be avoided or substituted for lighter grain product like whole wheat bread.
Another one to avoid is sugar-filled breakfast cereals like Honey Nut Cheerios and even Kellogg's cornflakes are packed with sugar. All of those cereals you loved as a child? Probably best you avoid them now.
Enjoy: Eggs!
To avoid prediabetes, you can begin your morning with some eggs. Any way you like 'em! If you can, try to buy eggs that are free-range, as these are typically not so full of preservatives and other additives that are generally best avoided, but if you can't find free-range, store-bought eggs are fine. Whether hard-boiled, scrambled, or in an omelette, eggs are fantastic breakfast foods: full of protein, minerals and vitamins and antioxidants.
Balise42, CC BY-SA 4.0, Wikimedia Commons
Avoid: Processed Deli Meat Sandwiches
We know that grabbing a quick deli-meat sandwich to-go is easy, especially for those on-the-go at work, but as a prediabetic, it's in your best interests to avoid processed deli meat sandwiches. Convenience is a factor—but it takes about five minutes to make a deli sandwich at home. A study in the Journal of Hepatology in 2018 found that those who eat more processed deli-style meat and red meat are at a higher risk of fatty liver disease and diabetes.
Enjoy: Bulk Salads
Lunches of big, bulky salads are best! Whether you buy a big salad from the store, or make your own at home, enjoying a leafy-green salad for lunch—complete with lettuce, tomatoes, onions, mushrooms, peppers and more—is by far the healthiest lunch. It's okay to add a little meat to a bulk salad, but try adding cooked chicken rather than ham.
Avoid: Beef Jerky And Beef Sticks
We know that snacks like beef jerky and the occasional beef stick (like Pepperamis) are easy and quick. Despite their low-carb loadout (which is good for prediabetic people), their overall nutritional value is slim-to-none. A high fat and salt content make them snacks to be avoided during lunch hour.
Enjoy: Fruits And Nuts/Carrots Or Celery And Hummus
While not as exciting as beef jerky or the spicy hit of a Pepperami stick, fruits and nuts are the best snack for the lunchroom. Bananas, apples and pears are a favourite of ours, along with almonds and peanuts. If you think fruits and nuts are simply too bland, swap it for carrots or celery sticks and hummus. Chickpeas and legumes are what give hummus it's healthy kick, improving blood sugar levels over time.
Avoid: Burgers, Fries, And Frozen Pizzas
We understand that life is busy and it's easy to just grab a burger and fries on the way home from work, or chuck a frozen pizza in the oven—especially if you live alone. But these are among the worst foods for you as a prediabetic. Chock full of salt and carbs, with almost no nutritional value, processed dinners of this sort belong in the garbage. Have you seen Supersize Me? Ditch the McDonalds—seriously, it's awful for your whole body.
Enjoy: Veggies, Fish, And Grains
Succulent salmon, broccoli florets, and rice or potatoes are a great dinner. Homemade spaghetti recipes are also a great option if you're feeling lots of mouths, though try to find whole grain spaghetti noodles. Whole grain rice is also a great alternative to white rice.
Avoid: High-Fat And Sugary Desserts
You mean that cheesecake and chocolate ice cream shouldn't be on my dessert menu? Unfortunately not. There's about 27 grams of sugar in a slice of cheesecake. Other sugar-rich desserts include sorbets and store-bought frozen yogurt.
Enjoy: Chocolate-Covered Almonds And Berries
If you're looking for a moderately healthy dessert, then chocolate-covered almonds or berries are a good choice for those needing a chocolate fix. Although, as with all chocolate-covered or chocolate-related things, dark chocolate is far better for you than milk chocolate. Look for dark chocolate covered almonds or dark chocolate-covered blueberries if you need a healthy dessert.
Drinks To Avoid: Soda, Excessive Amounts Of Fruit Juice
It's okay to have a can of soda or a glass of fruit juice from time to time, but don't make it a habit. Prediabetics will become full-blown hyperglycemic diabetics by consuming too much soda or excessive amounts of processed fruit juices. Also, avoid excessive alcohol consumption. A beer or glass of wine every now and again is fine, but don't overdo it. Beer is full of sugar and carbs that aren't good for your blood-sugar levels.
Drinks To Enjoy: Water
Nobody really drinks enough water anyway—but you should be drinking more water as a prediabetic. 64 ounces per day is the target (around 8 glasses), although don't overdo it! Hyperhydration can occur, which can offset the body's electrolyte balance and can even be life-threatening!
We understand that dealing with a condition like prediabetes means walking a food-filled tightrope—don't let it affect you too much, but do pay attention to what you eat and try not to overindulge on the "avoid" list.
