A diagnosis of prediabetes can be a wake-up call for you to modify your diet and exercise routine. Use the tips below to make nutrition modifications to help prevent prediabetes from progressing to diabetes.
Your ability to change to replace foods with a higher glycemic index to foods with a lower glycemic index is an important part of prediabetic nutrition. Glycemic index is available in various chart forms for fruits, vegetables and other carbohydrates. Use the charts to replace foods with higher glycemic indexes for those with lower glycemic indexes.
You will likely lose weight by avoiding sweets, candy and starchy foods like potatoes and corn but you will want to separately address weight loss because being overweight is frequently associated with prediabetes. This means that once you’re accustomed to replacing carbohydrates with lower glycemic index choices you’ll also want to pay additional attention to calories. For instance beans frequently have a low glycemic index but are much higher in calories than other vegetables. Substituting higher calorie choices for lower calorie choices will help promote weight loss.
It is easier to reduce calories than it is to identify glycemic index. Glycemic index is neither a complete nor 100 percent accurate measure because it’s calculated for individual foods which renders it time consuming and expensive. It is also known that the foods you eat along with low glycemic index foods and the way your food is prepared can impact the glycemic index of food.
Exercise has proven helpful to reversing a diagnosis of prediabetes and can help achieve weight-loss goals and promote overall health. Because nutrition is often like a chemistry experiment with a bit of this and a bit of that, adding exercise into your routine is a good way to add a positive element to your routine that needs little guesswork and calculation.
Your glycemic index can improve based on the amount and quality of carbohydrates you consume but you can still have a diet that includes too much fat or protein. Nutrition is about balance and a diet geared to consuming or not consuming a particular type of food frequently leaves your body with too much or too little of other foods.
While eating a bag of peanuts may be good for your glycemic index, it may amount to too many calories for your diet as well as adding unnecessary sodium. Similarly, you may be advised by a health professional to jump start your weight loss using a low carbohydrate diet which is also likely to be low-glycemic but high-protein diets have been associated with other health problems so that this should never be more than a temporary choice.
Try to replace sweetened beverages with water to reduce your intake of sugar, reduce calories and avoid artificial sweeteners. If you don’t prefer water you should choose artificial sweeteners over natural sweeteners in your beverages to support your prediabetic diet.
Prediabetes is a diagnosis that you can take charge of and likely reverse on your own by managing your diet and exercise. Use the suggestions above to devise a nutritious menu that will reduce your intake of sweets and starches.