Best Diet for Prediabetes

A pre-diabetic person knows the real trouble of eating less and
avoiding tasty food, isn’t it! In prediabetes, food plays the key role,
as any kind of extracted sugar content from any food could build up in
your bloodstream. Because in this disease, insulin can’t easily move
sugar into your cells thus, any kind of sugar spike could increase the
annoyance of blood. Only a perfect diet chart with precise nutrients and
minerals amount could help you enormously in this crisis!  

1. Best Diet Plan for Pre-diabetes:

Bet diet plan should always depend on the height, weight, and age of
the person, whom it belongs to, as we all know! But, to handle
prediabetes you should concern about one more thing which is called
glycemic index or GI. It is one kind of tool or indicator, which will
instruct you whether the food is suitable for a prediabetic or not!
Foods which are high in GI are dangerous for prediabetes, but, foods
which are high in fiber generally low in GI and good for the prediabetic
people. If you want to follow a beneficial diet chart to handle your
prediabetes problem then include these items to your diet plan and
replace the other delicious food which could escalate the sugar spike in
your blood. Check them out-

  • Eat steel-cut oats or cereal in your main meal and replace the instant foods.
  • Stone ground whole wheat bread is another wonderful
    element to include in your diet chart. It is rich in fiber thus low in
    GI and brings fewer sugar spikes in your blood while reaching in your
  • Vegetables are great companions for those people
    who are suffering prediabetes. Eat as many fresh vegetables as you can
    but, just make sure that they are not the starchy ones.
  • Beans and peas are some of those edibles seeds
    which could aid you tremendously in this endeavor, as they lend a hand
    to control and slow down the blood spike in an innate way!
  • Sweet potato and corn are two other beneficial
    ingredients which you can incorporate in your diet chart if you are
    suffering from the prediabetes problem. Try to include these items to
    prepare tasty snacks that will treat both your tongue as well as your
    blood sugar level.
  • Pasta is a tasty thing we all know; you can include this item to your diet chart, but make sure that it is made of only whole wheat pasta.
  • If you can’t eliminate some of the food which could increase your sugar level in blood then, simply merge them hugely with some foods which are lower in GI and higher in fiber content.
    For example, if you have to eat white starch like rice once in a day,
    then, reduce the amount of rice and take as many green vegetables with
    it as you can!
  • Leafy green veggies are another valuable food in
    this case, which could aid to lower the blood sugar level naturally, but
    remember that seasonal greens could benefit you more dynamically in
    this attempt.

2. Healthy Foods for Pre-diabetes:

If you can’t follow a precise diet chart for long then, simply keep
adding some healthy foods to your list throughout the whole day. Here we
are instructing you a complete list of the healthy and advantageous
food to control prediabetes in your blood, take a look-

  • Legumes are very much effective to control and
    decrease the sugar level thus they are considered as one of the
    healthiest food to work against the growing sugar spikes in blood.
    Though, some people avoid them due to the sufficiency of uric acid in
    their body!
  • Fruits are one greater element to eating to control
    the prediabetes trouble naturally. But make sure that you only chose
    those fruits which are low in sugar content and high in fiber. Remember
    that season fruits are only recommendable here to combat the sugar spike
    innately, especially those have edible skin.
  • Any kind of whole grain is good for you, if you are
    suffering from the prediabetes, whether it is what pasta, grain cereal,
    quinoa or barley, just be certain that you are taking the grain
    material in without sugar form.
  • Some kinds of protein contents are also recommendable here if they belong from the lean meat category. As in, skinless chicken, lean beef cuts, turkey without skin, etc.
  • Some fishes are considered as healthy food supplement for prediabetes suffers, such as cod, shellfish, flounder, haddock, trout, tuna, halibut, fish etc.
  • Seashells, crabs, lobster, shrimp, scallops are that particular seafood which are recommendable for a healthy diet of a prediabetic.
  • If you love to eat dairy products then, go for the items which are low in fat, like Greek yogurt, fat-free milk, low-fat cheese, etc.

Remember that stay healthy doesn’t mean stay away from foods, as a
flawless diet chart should always offer a mixture of tasty and
beneficial food items but at the same time, it shouldn’t overlook the
matter of healthiness as well!

3. Supplements and Home Remedies for Pre-diabetes:

If you prefer supplements to combat prediabetes, then you must be in
the danger of developing period! In such cases, supplements are much
more functional than natural remedies.

Doctors prescribe these supplements to those people, who are unable
to control their blood sugar level through dieting! Actually, there is a
thin difference between prediabetes and diabetes.

Prediabetes is a predecessor to the stage of diabetes, in which sugar
level turns higher than normal, but not as much as full-blown diabetes!
This means, your prediabetes trouble could turn into full-blown
diabetes if you don’t handle it wisely.

The supplement doesn’t indicate that they are medical store-bought or
market-based! Here we are referring you some natural supplements which
help to restore the insulin sensitivity in your blood and reduce the
sugar level normally.

Best part is that they emerge with the goodness of natural product. Let’s check them out-

Pre-diabetes Home Remedies

1. Bitter Melon:

If you want to control your prediabetes in a natural way then bitter
melon is one of the best things for you. Bitter melon is basically a
vegetable that is considered as a traditional medicine in some
countries. The richness of anti-diabetes substance of this product aids
to lower the blood sugar level by reducing the glucose concentrations
and works as insulin. 

2. Cinnamon:

Cinnamon is another stupendous thing to manage and reduce the
prediabetes from your body. It also works in a smoother way and the best
part is the functionality is approved by studies of several renowned
medical institutes!

And It has been observed that 6grams of raw cinnamon taking for the
continuous 40 days could reduce your blood sugar level about 20-25
percent without any other medicine! It also helps to increase the
insulin level in your blood along with decreasing the glucose level

3. Psyllium:

Psyllium is a soluble fiber which contains several benefits in one
receptacle to treat the prediabetes in a professional way. Studies have
proven that psyllium works to lower the insulin level and reduce the
possibilities of developing diabetes in an innate way. Try to take 2
tbsp of psyllium daily and you will get a magical effect on your growing
diabetes soon!

4. Fenugreek:

Fenugreek seeds are one more effective thing to control and reduce
the prediabetes from your blood. It is enriched with one rear type of
amino acid, which increases the release of insulin in your blood and
uptake of glucose content. Studies have found that 2.5 grams of
fenugreek seeds twice a day are one of the best supplements around us to
tackle the prediabetes level in our body.

5. Gymnema:

Gymnema is one kind of shrub which native to the Asian countries like
Africa and India. It is enriched with several natural contents, which
helps to lower the absorption of sugar from our intestine. The most
applauding part of this element is that Gymnema works for the both type
of diabetes in single receptacle! 400 mg of this shrub a day would be a
highly effective and efficient dose for any prediabetic person to tackle
his or her prediabetes innately.

How gymnema helps to reduce the sugar absorbed in intestines 

4. Sample Diet Plan for Pre-diabetes:

If you are still confused what to include in your daily diet list and
what to remove then, check out this complete sample diet plan for
prediabetic people, on this point below-

  • Replace the starchy foods like white rice, white potatoes, etc. with
    whole grain food, especially during the time of afternoon and night.
  • Include fiber-rich food and vegetables in your plate at the day time and replace them with soups at night.
  • Skip junky snacks and oily food from your daily routine and replace them with some fresh fruits or safe dry fruits.
  • Cut the fat from your food as much as you can and then cook them for daily diet.
  • Always remove the skin of your lean fish or meat before cooking them.
  • Stay hydrated all the day and remove by drinking lots of water frequently, any sugary beverage from your daily diet plan.

But, remember that only diet or fat-less food couldn’t help you to
fight against the increasing sugar level of blood in prediabetes, you
have to do some exercises or yogas as well, to prevent the abundance of
sugar and glucose from our blood!

Prediabetes Diet Planning Reference:

  • Learn how plate method prediabetes diet plan with half plate
    vegetables, 25% whole grains and 25% with low fat meat (eg: fish) could
  • Check this plate planner pdf for planning your meals
  • Types of diet plan and effective foods to control diabetes 

5. Food to Avoid for Pre-diabetes:

Following a strict diet chart and doing some exercises couldn’t
prevent the prediabetes from your body for long if you can’t avoid some
harmful foods from your eating list. Let’s check them out-

  • Any kind of starchy food, whether it is the wheat or rice or
    vegetables. In vegetable, root vegetables are harmful and instigate the
    sugar level in our blood, like white potato, Colocasia Esculenta,
    Amorphophallus Campanulate, or any other edible roots are mentionable in
    this list.
  • Drinks which contain artificial sugar and carbonate should be avoided for a prediabetic person strictly.
  • Any kind of thick and with skin meat is harmful and could be
    dangerous for the people, who are already suffering from the prediabetes
  • Foods with a synthetic sweetener like pastry, cake, market-based
    chocolate, brownies, donuts, etc. are like poison to them, who are the
  • Oil based funky fast foods like pizza, burger, plates, sandwiches,
    or any kind of fries are also strictly prohibited at this stage of
    diabetes, as this food are low in fiber and high in GI, which directly
    increase the sugar level in our blood and end up with the level of
    blown-up diabetes from prediabetes!
  • Alcohol consumption as another big No for the people who are
    suffering from the prediabetes. If you are addicted to this element
    then, try to take this element as much less as you can and only twice a
  • Red meat is another dangerous thing which you should avoid strictly if you are suffering from the prediabetes problem now!

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