Slightly higher than normal blood glucose levels are a warning sign for potential diabetes. When this condition called pre-diabetes occurs, the sufferer should know that it is time for them to make adjustments in their lifestyle and diet. Pre-diabetics can get their blood glucose count down by exercising regularly, adopting a healthy lifestyle, and eating a healthy nutritious diet. A pre-diabetic’s diet should contain loads of fresh fruits and vegetables, whole grains, lean meats and low fat dairy products. Pre-diabetics should avoid consuming processed foods, which contain high amount of calories and unhealthy fats. Read on for a list of foods pre-diabetics should avoid.
Here is the List Of Foods Pre-Diabetics Should Avoid
Foods which pre-diabetics should avoid are:
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Sugary Beverages
Medical experts believe sweetened beverages to be the biggest culprits in increasing the risk for diabetes. So it is extremely important that pre-diabetics avoid sugary drinks like fruits juices and drinks, colas, sodas, energy and sports drinks with added flavourings, and all forms of sweetened iced tea. Even, flavoured milk, coffee drinks with added syrup, and creamy cocktails made with liqueur or juices should be avoided. Pre-diabetics are advised to steer away from alcoholic drinks also. But for occasional indulgence, they can opt for a mixer like club soda or tonic. Water, unsweetened tea, plain coffee, club soda flavoured with slices cucumber of citrus fruit or cucumber, and unflavoured sports drinks are the best choice of beverages for pre-diabetics.
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Foods with Added Sugar
Most processed foods contain added sugar for improving their flavour and shelf life. The Nutrition Facts labels on all such products tell about the quantity of sugar in each serving. If sugar tops the list of ingredients, or has words like “syrup” or anything ending in “-ose” on it, the product is most likely to contain excess of added sweeteners and such type of food products should be avoided by pre-diabetics. Some of the commercially manufactured products, which pre-diabetics should avoid completely, or use sparingly, are cereal, baked goods like cakes, cookies and pies, frozen desserts, granola bars, fruit flavoured yogurt, jams and jellies. The consumption of tomato sauce and ketchup, barbeque sauce and marinades, and salad dressings should also be kept to the minimum by the pre-diabetics.
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Refined Grains
Pre-diabetics should avoid refined grain foods, such as white pasta, white rice and white flour products like bread as these can spike the glucose levels. Pre-diabetics should avoid these foods and switch to healthier whole grains alternatives like brown rice, whole wheat, oats and oat bran, millet, and corn.
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Trans-Fats
While olive oil is beneficial for pre-diabetics, trans-fats are extremely harmful for them and should be avoided at all cost. Pre-diabetics should not consume any food product which contains “hydrogenated” or “partially hydrogenated” oil, which means trans-fats. These ingredients are mostly found in products like frozen pizza, some margarines, commercially fried foods, and processed baked goods like doughnuts, cookies, pies and cakes. Pre-diabetics are unlikely to encounter trans-fat once they switch to healthier whole grain foods.
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Processed Meats
Consumption of red meat can cause a spike in the risk of diabetes. So, pre-diabetics should stay away from processed red meats like bacon, hot dogs, and deli meats. Instead of these unhealthy proteins, pre-diabetics should opt for fish, white-meat poultry, beans, nuts, and dairy.
Conclusion
Nothing is completely off limits for pre-diabetics. Even the food items which are believed to be worst can be occasional treats in tiny amounts. But since these foods do not help nutrition-wise, it is best to avoid them, and stick to the healthier alternatives for managing pre-diabetes and preventing diabetes more effectively.
Also Read:
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- Watermelon & Diabetes: How Safe is it for Diabetics to Eat Watermelon?
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