Diet plays an important role in preventing prediabetes by helping to manage blood sugar levels, improve insulin sensitivity, and maintain a healthy we
Diet plays an important role in preventing prediabetes by helping to manage blood sugar levels, improve insulin sensitivity, and maintain a healthy weight.
Certain dietary habits can either reduce or increase the risk of developing prediabetes. A registered dietitian can be an invaluable resource in managing prediabetes.
Dietitians provide personalised nutrition advice and support to help you make sustainable changes to your diet and lifestyle.
Below are some diet and lifestyle strategies and goals that your dietitian may recommend and support you to achieve.
Emphasizing fibre-rich foods: High-fibre foods, such as fruits, vegetables, legumes (beans, and whole grains help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream.
Fibre also promotes satiety, making it easier to control weight and prevent overeating, another risk factor for prediabetes.
Choosing complex carbohydrates:Refined carbohydrates such as white bread, white rice, pastries, and sugary snacks can cause rapid spikes in blood sugar levels in individuals, contributing to insulin resistance.
Foods rich in complex carbohydrates such as whole grains (oats and brown rice), legumes (beans of all kinds), and vegetables are digested more slowly, helping to keep blood sugar levels stable andthus very helpful in managing prediabetes risk.
Choosing healthy fats: Foods like olive oil, avocados, nuts, and seeds are rich in healthy fats and oils and are thus beneficial for reducing risk of prediabetes. Prediabetes increases the risk of fatty liver disease.
Limiting or avoiding added sugars: Diets high in added sugar, particularly from sugary beverages like soft drinks, sweetened teas, and energy drinks, are strongly associated with the development of insulin resistance and prediabetes.
Reducing or eliminating sugary drinks and foods from the diet helps to avoid blood sugar spikes and excessive calorie intake, both of which contribute to prediabetes risk.
Limiting or avoiding saturated fats and trans fats: Saturated fats are found in fatty cuts of meat and full-fat dairy, whilst trans fats are found in processed and fried foods. These fats can contribute to insulin resistance and inflammation, increasing the risk of prediabetes.
Maintaining a healthy weight: Weight management is one of the most important factors in preventing prediabetes. A healthy diet that focuses on the above-mentioned recommendations can help achieve and maintain a healthy weight, which in turn improves insulin sensitivity and reduces the risk of insulin resistance.
Other strategies that can help in weight management include avoiding overeating, and eating balanced meals with lean proteins like chicken, fish, tofu, and legumes.
Staying hydrated: Drinking adequate amounts of water throughout the day helps to maintain hydration and support overall health. Drinking water is also a healthier alternative to sugary beverages that can cause spikes in blood sugar.
Sleep and relaxation: Poor sleep quality or insufficient sleep can negatively impact insulin sensitivity, making it harder for your body to regulate blood sugar levels.
To support optimal insulin function and overall health, it is important to aim for 7-8 hours of quality sleep each night. Establishing a consistent sleep schedule, creating a restful sleep environment, and practicing good sleep hygiene can all contribute to better sleep and improved insulin sensitivity.
Monitoring blood glucose levels: Regular blood glucose tests, including fasting glucose and HbA1c tests, will help detect any early signs of blood sugar problems.If one is at risk of developing prediabetes, monitoring of blood glucose levels is important, that way early detection and intervention can help prevent progression to type 2 diabetes.
Research suggests that prediabetes is a growing public health issue, especially in urban populations.
Factors such as poor dietary habits, physical inactivity, and rising obesity rates are leading to high incidence rates of prediabetes.
When it comes to prevention and management of prediabetes, a dietitian is essential. A dietitian can provide personalized meal plans that balance complex carbohydrates, lean proteins, and healthy fats to stabilize blood sugar levels and improve insulin sensitivity.
Dietitians also educate on healthy food choices, offer behavioural strategies for lasting change, and provide ongoing support and monitoring to ensure progress.
Have you been diagnosed or are you at risk for prediabetes? Have you seen a dietitian yet?
Written by Dr. Laurene Boateng (PhD, RD) and Ophelia Yaa Adwo Asare (MSc, RD)
Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.
Ophelia Yaa Adwo Asare (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com
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