To avoid sudden rises and falls in glucose, it is important to have a regular eating schedule.
Prediabetes is a condition in which the average amount of glucose in the blood is elevated (with fasting levels between 100 and 125 mg/dL), but not high enough to be diagnosed as type 2 diabetes.
Until not long ago, prediabetes was not given excessive importance, but studies have shown that, in addition to predisposing to diabetes, it increases the risk of a heart attack. That’s why it’s so important to make lifestyle changes, especially diet before blood sugar levels get too high. It is also convenient to perform physical exercise because it helps to lower blood glucose and favors the action of insulin. Many times an adequate hypocaloric diet and exercise are enough for the body to function normally again.
How should the diet be if sugar is high?
According to the American Diabetes Association (ADA), it is considered that the diet in these cases should be as similar as possible to that recommended for the rest of the population, that is, a balanced diet, highly varied and sufficient in energy and nutrients. to meet the needs of each age and situation.
In general, a diet should be low in calories and high in fiber, with plenty of fresh vegetables, as well as fruit, whole grains, legumes, and nuts. It should also be low in processed products, mainly those rich in added sugars.
It is also essential to be regular. To avoid sudden glucose rises and falls, it is important to have a regular eating schedule, divide carbohydrates into 5 or 6 meals and eat every 3 or 4 hours.
Foods to control diabetes
This mineral plays an important role in the production of proteins and helps regulate blood glucose levels since it is involved in the metabolism of insulin.
A diet rich in it would help reduce the risk of diabetes 2 by up to 26%.
Foods rich in magnesium that are good for you include nuts (especially walnuts), legumes, green leafy vegetables (especially spinach and broccoli), oily fish, dark chocolate, and coffee.
In general, protein foods do not affect blood glucose levels because they contain little (and sometimes no) carbohydrates. That is why it is recommended to follow the general recommendations.
The recommended daily amount depends on age, height, weight, and level of physical activity: in the case of an adult of average height, 65 g (13%-15% of total energy). To achieve it, it is enough to make sure that in the three main meals there is a portion of meat, fish, eggs, legumes, etc.
According to a study from the Hebrew University of Jerusalem (Israel), a breakfast rich in protein and healthy fats can help reduce blood glucose levels in case of type 2 diabetes.
Foods rich in carbohydrates have the greatest impact on blood glucose levels, so special attention should be paid to them.
Limit simple sugars or carbohydrates, refined flour, and products made with them (table sugar; “white” bread, pasta, and rice; fruit juices and sugary drinks; baked goods such as cookies, cakes, etc. ).
They have a high glycemic index (IG), that is, their digestion is very fast and they pass into the blood immediately. This causes elevated insulin production, increasing your risk of resistance.
It is advisable to choose whole grains (bread, rice, cereals without added sugar, quinoa, buckwheat, etc.) and legumes: due to their richness in fiber they have a lower GI, so they raise blood glucose more slowly.
The recommendations on fat intake in the case of diabetes have been changing in recent years as a result of the results of new research.
There is no unanimous opinion on fats and their relationship with diabetes: there are those who insist on limiting all of them and others who opt for a more innovative position and suggest choosing “healthy” fats, such as virgin olive oil, nuts, blue Fish…
They “allow” foods rich in saturated fat or cholesterol, such as eggs and some dairy products (fermented milk such as yogurt and some cheeses), since it has currently been shown that they are not harmful to health, but rather provide benefits.
Experts from the University of Cambridge (United Kingdom) have shown that daily yogurt helps reduce the risk of diabetes 2.
Cocoa flavonoids have a protective and anti-diabetic effect. Research from the Polytechnic Institute and Virginia State University (USA) published in the Journal of Agricultural Food and Chemistry showed that chocolate consumption could help prevent type 2 diabetes and obesity. It should be consumed with a high cocoa content and in small quantities.
They all have a very low glycemic index and are an extraordinary source of vitamin C. In addition, their phenolic compounds improve glucose regulation.
Different studies show that its use improves fasting glucose in people with type 2 diabetes or prediabetes. Lowers blood sugar and improves cholesterol.
They improve the metabolism of carbohydrates and fats, thus reducing the risk of developing type 2 diabetes. According to other research published in the Journal of Clinical Endocrinology and Metabolism, omega-3 fatty acids appear to increase the blood level of a hormone (adiponectin) that is associated with a lower risk of type 2 diabetes and coronary heart disease.
Bluefish is very rich in omega 3. Preferably choose smaller varieties.
Walnuts also contain large amounts of these fatty acids, which help reduce insulin resistance. A study conducted on women and published in the Journal of Nutrition found that eating two servings of walnuts a week reduces the risk of developing type 2 diabetes by 21%.
Whether soluble or insoluble, fiber improves digestion and intestinal transit, as well as satiating.
In the case of diabetes, following a diet rich in fiber is vital, since it helps to slow down the absorption of carbohydrates in the intestine, that is, it helps to better control blood glucose.
For both people with diabetes and those who are not, it is recommended to consume between 25 and 30 g of fiber a day by eating vegetables, legumes, fruits, whole grains, or tubers.
Does fruit raise sugar?
It is often believed that in the case of diabetes, little fruit should be taken since it contains simple carbohydrates or sugars (mainly fructose). The American Diabetes Association recommends just the opposite: include 3 pieces of fresh, whole fruit a day.
Despite being rich in simple sugars, it has a high amount of fiber, so it does not cause sudden rises in blood glucose.
It is also rich in water, vitamins, minerals, and antioxidants… that reduce cardiovascular risk (high in the case of diabetes).
You have to eat it fresh and whole, not in juice. Blueberries, grapes, and apples are especially interesting.