10 Foods To Stop Eating If You’re Pre-Diabetic & 10 Foods To Eat Instead
Some Foods Only Make Things Worse
A pre-diabetes diagnosis is frightening, but a few lifestyle changes can prevent it from getting worse. Once you speak with your doctor about next steps, they'll likely encourage you to welcome a new diet, one filled with actually healthy food, not items that only make conditions worse! Let's explore a few pesky dishes that you should avoid and which ones you can look into.
1. Flavored Yogurt
Though yogurt is often one of the healthier breakfast choices, flavored yogurt comes with a ton of additives like artificial flavors or added sugar. It’s empty calories and can lead to blood sugar spikes, which are the last thing you need with pre-diabetes.
2. Sugary Beverages
Sugary beverages include any number of items, from soda and energy drinks to sweetened tea or fruit juice. Oftentimes, these drinks are packed with high amounts of sugar and can easily lead to blood sugar spikes. They also don't really do much do for your overall health, so it's best to stick with water anyway.
3. White Bread
Refined flour is found in much more than white bread—pastries, crackers, and bagels also come with a high glycemic index, meaning they quickly become sugar in the body and lead to sharp increases in your blood sugar. We hate to say it, but it's time to say goodbye to the white stuff.
4. Processed Meats
Some mistake pre-diabetes to mean you should only avoid sugar. While it’s true you should curb your intake, you should also veer away from high levels of sodium and unhealthy fats. Processed meats like sausage and bacon are loaded with both; they can cause weight gain and increase your risk of type 2 diabetes.
5. Alcohol
Alcohol, especially sugar-laden drinks like cocktails, can spike your blood sugar levels. They also interfere with your liver function and can make it harder on your body to manage healthy blood sugar levels in general.
6. Fried Foods
All those delicious classics you know and love are off the table. French fries, fried chicken, and even some snacks like potato chips are packed with unhealthy fats and calories. Not only do these interfere with blood sugar levels, but they also lead to weight gain and potential insulin resistance.
7. Full-Fat Dairy Products
If you’re going to indulge in dairy products, you ought to stick with the low-fat variety. Full-fat products like milk, cheese, or ice cream come with all kinds of unhealthy stuff. They’ve also got a good number of calories and saturated fats, which means higher cholesterol and blood sugar spikes.
8. Sugary Cereals
Plenty of commercial breakfast cereals come with high levels of added sugar, which means they're a bad idea. Not only are some packed with additives, but they also lack the nutrition of a proper breakfast. Of course, all that added sugar isn't good for your system either.
9. Baked Goods
It doesn’t help that commercially baked goods like donuts and muffins are everywhere, but resist the temptation! As you can probably guess, these foods are filled with sugar and calories, leading to weight gain or increased blood sugar levels.
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10. Overly-Sweet Treats
While we’re on the topic of forbidden fruit, overly-sweet desserts like chocolate, candy, or fruit snacks also spell trouble for pre-diabetics. They don’t have any nutritional value, come with all kinds of calories, and are often pumped with sugar. It’s best if you keep away.
The good news is that you still have plenty of healthy options available to you. Let's explore a few options that keep you and your heart healthy.
1. Leafy Greens
Popular leafy greens like spinach and kale have all sorts of health benefits. They’re low-calorie options rich in fiber, vitamins, and minerals—they’re part of anyone’s healthy diet, but they’re particularly beneficial to those with pre-diabetes.
2. Almonds
Pre-diabetics should work to include more fiber into their diet, and a good way to get it is through nuts and seeds. Walnuts and almonds are chock full of healthy fats, protein, and fiber, all of which help regular blood sugar levels and can leave you feeling fuller for longer.
3. Whole Grains
White bread is a no-no, but whole grains are the perfect substitute. Quinoa, brown rice, and oats have tons of fiber and nutrients; turn to whole grains for regulated blood sugar levels and slower digestion. Regular consumption also means a lower risk of heart disease or type 2 diabetes.
4. Eggs
Regulate blood sugar levels with this healthy, versatile food! Eggs are packed with protein and healthy fats, which means you don’t have to worry as much about spikes. They also have a number of healthy nutrients to keep your diet on the straight and narrow.
5. Fatty Fish
Don’t let its name fool you—fatty fish refers to healthy omega-3 fatty acids, which reduce inflammation and help balance blood sugar levels. Salmon, mackerel, and sardines are all perfect places to start.
6. Berries
Some fruit comes with high levels of natural sugar, so pre-diabetics should limit their intake. Certain berries, however, have lower sugar and more fiber, making them perfect candidates for your diet. They also have plenty of antioxidants to help reduce inflammation and regulate insulin sensitivity.
7. Greek Yogurt
Forget that flavored yogurt! This healthy alternative is what you want for probiotics and higher protein—it can improve gut health and also help manage your blood sugar levels. Reach for this when you’ve got a hankering for yogurt, and indulge guilt-free.
8. Avocado
Much like fatty fish, avocados are also loaded with healthy fats. However, they also come with fiber and vitamins that help stabilize blood sugar levels and support overall health. They’re versatile, too, so mash one on toast or add it to a smoothie.
9. Chia Seeds
We already touched on how beneficial nuts are, so let’s pivot to seeds. Chia and flaxseeds are high in fiber, which help maintain blood sugar levels, but they also come with plenty of protein and omega-3 fatty acids. You get slower digestion and essential nutrients all in one go.
10. Lean Meats
If fish isn’t your cup of tea, pre-diabetics also benefit from lean meats like chicken or turkey. They’re low-fat options loaded with all the protein and nutrients you need for a balanced diet. Lean meats also help slow digestion and prevent blood sugar spikes.
