What to eat in pre-diabetes?

Need to eat Pre-diabetes

Pre-diabetes, If the blood glucose level is higher than normal but below the prescribed level for diabetes, it is called pre-diabetes or borderline diabetes. More than 84 percent of people do not know they have pre-diabetes. Only 11 percent of people are aware of pre-diabetes. Pre-diabetes increases the risk of developing type-2 diabetes, heart disease, and stroke later in life.


Risk of pre-diabetes

A person’s BMI (body mass index) greater than 25, and a waist size greater than 35 inches for women and 40 inches for men increase the risk of pre-diabetes. This risk increases if there is a family history, especially if parents or siblings have diabetes, and if you don’t exercise or do physical activity.

Eating too much fast food or drinking soft drinks increases this risk. High blood pressure, high blood fat levels, heart disease, thyroid problems and PCOS, and smoking habits increase the risk of pre-diabetes.
Nutrition in prevention.

Treatment for pre-diabetes

Lifestyle changes are the only treatment for diabetes. That is, it usually does not require medication. In this case, first of all, be careful and follow the rules. Carbohydrate foods such as white rice, white bread, and sweet fruits should be eaten in moderation.

Eat more fibrous foods like pulses, vegetables, sour fruits, etc. Saturated fats like ghee, butter, and dal should be eaten less. Soybean oil, canola oil, sunflower oil, etc. can be consumed instead of these. Need to eat more fish. Eating skinless chicken and eating less red meat can be practiced.

Eat boiled eggs and milk in quantity

It is important to eat boiled eggs and milk in quantity. At the same time, sugar and sweet foods should be avoided and vitamin C-rich fruits should be consumed. All kinds of vegetables, low calorie and low glycemic index foods like a gourd, papaya, chichinga, shrimp, etc. can be eaten. Do not use too much salt or salt in cooking.

Need to walk briskly for 30 minutes 5 days a week. If you can’t do 30 minutes together, walk for 10 minutes 3 times a day. Maintaining a healthy weight is an important factor in diabetes. Must smoking and tobacco consumption should be stopped.

A person suffering from pre-diabetes should follow a balanced diet, regular exercise, and discipline. Sleep should be prioritized. Avoid excessive stress.

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