Your Pre-Diabetes Food Guide: Five Must-Haves and Five to Limit for Optimal Blood Sugar Balance

The Importance of Diet in Pre-Diabetes and Diabetes

Diabetes is rapidly becoming a lifestyle disease with increasing number of people getting affected by it. There are certain foods and drinks, which increase the risk of developing pre-diabetes, diabetes and other such chronic health conditions. Choosing what to eat, while limiting certain foods helps in reducing the risk of having pre-diabetes or diabetes.

The drinks and foods which one consumes help in keeping the levels of blood glucose in the desirable range. In this article, we will talk about five types of foods and drinks one can eat when suffering from pre-diabetes and diabetes and five to avoid for better control over your blood sugar levels.

Foods that are best to eat when you are suffering from pre-diabetes or diabetes are:

Consumption of lean protein helps in feeling full sooner. When suffering from pre-diabetes or diabetes, one can consume all the lean meats, such as poultry, lean beef, pork and fish and plant sources of protein. Avoid eating red and processed meat, as these types of meat are associated with increased risk of developing diabetes, heart problems and certain types of cancer. ⁽¹⁾

Eating sufficient amount of fiber helps in staying full for longer period of time and in avoiding the fatigue or the sugar crash which comes after eating sugary foods. There are various fiber-rich foods having low glycemic index (GI), such as non-starchy vegetables, legumes and whole grains.

Fruits contain lot of vital minerals and vitamins as well as being rich in fiber and antioxidants. Fruits are a good source of carbohydrates; however, they tend to have a low to medium glycemic index making them ideal for healthy eating plan in case of pre-diabetes and diabetes. ⁽²⁾

The body needs healthy fats and it is vital that these be consumed as part of the daily diet. Avocado and olive oil are some good examples and sources of healthy fats and also will keep you full for longer period of time. Foods high in omega-3 fatty acids, such as salmon, also help in reducing the fasting blood sugar, LDL or bad cholesterol and triglycerides. ⁽³⁾

Drinking lot of water is one of the important keys to good health; however, plain water can become boring, so one can add lemon or mint leaves in it to amp up the flavor and make it more interesting. Drinking tea or coffee without sugar is also recommended when suffering from pre-diabetes or diabetes. Coffee is also associated with various health benefits; including a decreased risk of diabetes. ⁽⁴⁾

The food choices differ when one is suffering from pre-diabetes, type 1 diabetes or type 2 diabetes ⁽⁵⁾ and the metabolism of the individual also plays a role, so it is highly recommended to consult a registered dietitian or healthcare professional for best diet to follow when having pre-diabetes or diabetes.

There are certain drinks and foods which when consumed on a regular basis increases the levels of blood insulin and glucose and causes inflammation in the body. ⁽⁵⁾ This then increases the risk of developing pre-diabetes or diabetes, which in turn increases the risk of developing other chronic health issues, such as heart disease.⁽⁶⁾

Foods and drinks which should be avoided or limited to better manage the condition and decrease the chances of complications are:

1. Sugar-Sweetened Beverages

Sweetened drinks such as flavored coffee drinks, sodas, fruit punch, energy drinks, lemonade mixed drinks etc. are a big no-no as they are loaded with sugar and have nothing in the way of nutrients. Consumption of such sweet beverages on a daily basis greatly increases the risk for developing pre-diabetes or diabetes. Reducing the consumption of sugar-sweetened beverages helps in reducing the levels of blood glucose, fatty liver disease and blood fats. ⁽⁷⁾

Eating foods with added sugars in them greatly increases the risk of pre-diabetes and diabetes and helps in keeping the levels of blood glucose in the normal range. Some of the foods with added sugars which should be restricted include: baked goods like cookies, cakes and pies.

According to The American Heart Association the consumption of added sugar should be limited to: 9 teaspoons or 36 g in a day for men and 6 teaspoons or 25 g in a day for women. ⁽⁸⁾

Consumption of saturated fats increases the cholesterol levels and the risk of heart disease. According to The American Diabetes Association, it is recommended to consume no more than 10% of the daily needed calories derived from saturated fats. ⁽⁹⁾ Foods that are high in saturated fats include dairy products, high fat meat, poultry skin and oils such as coconut and palm oil.

Ultra-processed foods are foods that are full of added sugars, unhealthy fats, refined grains, salt and preservatives. Ultra-processed foods also do not provide anything to your consumption of foods, such as high fructose corn syrup. When these are consumed in large amounts, then the risk of developing type 2 diabetes increases drastically. ⁽¹⁰⁾

When suffering from diabetes, one should avoid or reduce the intake of alcohol, as it affects the ability of the liver to release glucose. Alcohol can also hinder with some diabetes medications, such as metformin. ⁽¹¹⁾ Moreover, some drinks like cocktails also have huge amounts of sugar in them which is bad.

Carbohydrates, fat and protein are the macronutrients, which give the body energy and support it needs in performing all the important functions. Carbohydrates especially are the primary source of fuel for the body. Carbohydrates are present in different forms, such as sugars, starches and fiber. Except for fiber, all the carbohydrates are broken down into glucose in the body.

Insulin is a hormone secreted by the pancreas, which is responsible for transporting the glucose from the blood to the cells of the body where the glucose is used for energy. However, in people suffering from type 2 diabetes, which comprise of 90% to 95% of diabetes patients, ⁽¹¹⁾ the body is not able to effectively remove glucose from the bloodstream and this leads to increased blood glucose levels. Increased blood glucose levels leads to increased production of insulin by the pancreas. As time goes, the pancreas get exhausted and start producing little insulin.

When someone has diabetes, then it is of utmost importance to pay attention to what you eat, more so the types and the amount of carbohydrates one consumes, as this goes a long way in managing the levels of blood glucose. Keeping an eye on what you eat also helps in preventing sharp spikes and drops in the blood sugar levels and also reduces the risk of long-term complications.

Having pre-diabetes or diabetes does not mean that you have to sacrifice everything. It is just you need to be careful around certain types of foods and drinks and you need to avoid or limit some foods or food groups and drinks. Eating lesser amounts of these harmful food and drinks help in supporting healthy levels of blood sugar and reduce the risk of chronic health conditions.

It is best to avoid foods having added sugars, ultra-processed foods and sugar-sweetened beverages and replace them with foods high protein and fiber such as poultry and non-starchy vegetables.

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