Are you familiar with the term pre-diabetes? It’s a warning sign that tells you to slow down on the sugar because its level in the blood has risen slightly, but not so much to cause type-2 diabetes. It’s important to make some big changes in your diet to bring back the blood sugar level to normal.
Once you develop type-2 diabetes, you cannot turn back the clock on this with drinks, herbs, or foods. Relief can only be found with exercise and medication. However, if you are pre-diabetic, there’s still hope. The problem is that there are no symptoms of pre-diabetes. When you are borderline diabetic, you might experience the following four changes in your body:
- Increased thirst
- Fatigue
- Frequent urination
- Blurred vision
Let’s have a look at some of the food items that you can include in your daily diet to bring the blood sugar level down:
Avocados
Monounsaturated fatty acids and polyunsaturated fatty acids are two of the most important components when it comes to creating a healthy eating plan with moderate amounts of sugar. Such diet plans can improve insulin sensitivity, induce a satiated feeling, and curtail inflammation and blood pressure. This makes avocado the best fruit to consume when fighting pre-diabetes. Here are a few suggestions on how to incorporate avocados in your diet plan:
- Avocado chocolate pudding (made with Stevia)
- Guacamole
- Avocado smoothie
Fishes Containing Omega-3 Fatty Acids
One of the best benefits that protein offers is that it allows the body to repair and maintain itself. Protein does not affect your blood sugar levels. Moreover, protein-rich foods make you feel more satiated than pasta, rice, or bread. When it comes to fish, you have to pick the one that contain the lowest amount of unhealthy fats. A few good options include:
- Halibut
- Salmon
- Trout
- Mackerel
- Albacore tuna
Season the fish with a little pepper, salt, and lemon, slide it into the oven for 20 minutes, and you have got yourself a juicy, flaky fish filet.
Sour Cherries
The good thing about sour cherries is that they have a low GI score. The chemical anthocyanins in sour cherries protect the body from diabetes. If you like eating fruits with your morning oatmeal bowl, then replace the bananas and strawberries with sour cherries.
Leafy Greens
Add any leafy green to your meal and you will bring your blood sugar level right down to normal. Nutrients like Vitamin A and magnesium help maintain the sugar level, which is why leafy greens can be consumed in any way.
A few leafy greens that you can include in your diet are:
- Lettuce
- Collards
- Spinach
- Swiss chard
- Turnip greens
- Kale
The good thing about leafy greens is that you can add them to your morning smoothie.
Now that you have an idea about how diabetes can be controlled with the food you eat, you can get in the clear by doing some exercises too. A healthy diet and exercise plan will prevent you from ever using any medication.
