Enjoying Prediabetes? Here's What You Should Consume for Optimal Health
In the journey towards managing prediabetes, understanding the right diet and lifestyle choices is crucial. Here's a simplified guide to help you navigate your way.
Firstly, it's essential to avoid refined carbs such as white bread, white rice, plain pasta, bagels, donuts, cookies, cake, and processed meat like breaded meats, fried meats, meats covered in sweet sauces, and plant-based meat alternatives with high saturated fat content. Instead, focus on a diet rich in fiber, proteins, and complex carbohydrates.
A good example of a diet for prediabetes treatment includes eating plenty of fresh vegetables, especially leafy greens, moderate amounts of whole grains, legumes, low-sugar fruits like berries, and healthy fats from sources such as olive oil, nuts, and seeds. These foods have a low glycemic index, helping to prevent rapid blood sugar spikes. It's also important to avoid sugary drinks, processed foods, excessive sugar, and refined carbohydrates.
Weight loss, a key factor in managing prediabetes, requires a calorie deficit. Tips to help cut down calorie consumption include checking labels, going halfsies at restaurants, using smaller plates, practicing mindful eating, and watching portions.
Daily exercise improves insulin efficiency and torches calories to support weight loss goals. Aim for a combination of strength training and cardio for at least 150 minutes a week.
Alcohol undermines weight loss efforts and packs in plenty of calories for very little nutritional value. It's best to avoid alcohol or limit intake.
Stress hinders efforts to manage prediabetes. Incorporating stress-relief activities like yoga, breathing techniques, nature walks, and meditation can be beneficial.
If you have been diagnosed with prediabetes, it's advisable to talk with your doctor and a registered dietitian to formulate a personalised plan for your nutrition and fitness.
Remember, every small step towards a healthier lifestyle counts. Stay committed, and you're on your way to managing prediabetes effectively.
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