Contents:
- Medical Video: Insulin Resistance Diet — What To Eat & Why
- Foods that should be avoided if you have prediabetes
- Foods that should be consumed by people with prediabetes
Medical Video: Insulin Resistance Diet — What To Eat & Why
Diabetes or diabetes may be familiar to many people. However, what about prediabetes? What is prediabetes? Apparently, this term is not too familiar to our society, huh?
Prediabetes is a condition of increasing normal blood sugar levels more than usual, but cannot be categorized as diabetes because the levels have not met. In normal people, fasting blood sugar levels are usually below 100 mg / dl. Whereas, for people with diabetes, fasting blood sugar levels are above 126 mg / dl. The range of them, namely 100 - 125 mg / dl, is classified as prediabetes.
So, will the condition of absolute prediabetes lead us to the next level, diabetes? Certainly not. Uncontrolled prediabetes will generally lead to type two diabetes. However, if you are disciplined in taking physical exercise and adopting a healthy lifestyle, you can prevent prediabetes from becoming diabetes, furthermore you may have normal sugar levels.
Diet programs and physical exercise are the main keys in controlling diabetes. Not only reduce carbohydrate intake, you also need to know what foods are good and which should be avoided if you have prediabetes. That way you can design a healthy menu with balanced nutrition.
Foods that should be avoided if you have prediabetes
Complex carbohydrates
The fiber content in the food you consume when running a diet plays a role in weight loss (if you are obese) and blood sugar control, so this food is good for those who are prediabetes. Foods included in the group of complex carbohydrates are foods that contain starch (flour) and sugar. Unfortunately, this carbohydrate is a type that is low in fiber. As a result, consumption of foods that contain complex carbohydrates will be able to increase blood sugar levels quickly.
Complex carbohydrates can be found in fresh bread, white rice, potato chips, and biscuits. You should limit the consumption of these foods to help control blood sugar run well. If you add a small portion of this carbohydrate to your eating schedule, balance it casually because this physical activity will help insulin to reduce your sugar levels.
Dairy products and animals are high in fat
Saturated fat will increase levels of bad cholesterol in the body which can cause blockages in blood vessels. Foods that contain saturated fats can usually be found in animal products or dairy products. For dairy products, you should choose low-fat milk, avoid choosing milk with packaging labels ‘full cream'Because it contains a lot of fat. Processed milk products, such as high-fat cheese, ice cream and butter also contain high saturated fat. Also avoid consumption of fatty red meat.
Foods with saturated fatty acids
Saturated fatty acids appear when hydrogen is added to vegetable oil to form fat. This saturated fatty acid usually strengthens the taste and makes the food more durable. On the downside, this type of food can increase the risk of heart disease and type two diabetes.
Foods containing saturated fatty acids can be found in fried foods (especially with abundant oil), such as fried foods, fried potatoes in fast food restaurants, and donuts. Saturated fatty acids are also found in pizza, biscuits, and other snacks. The American Heart Association recommends that you not consume more than 1 percent of saturated fatty acids from the total target calories in your diet. That is, if you go on a 2,000-calorie diet, the amount of saturated fatty acids that are allowed cannot be more than 2 grams.
Foods that should be consumed by people with prediabetes
Whole wheat
Whole wheat is one food that is high in fiber. These foods can make you full longer, so the desire to eat snacks will decrease. You can eat foods such as cereals with whole wheat, brown rice, oatmeal, quinoa, and popcorn.
Fruits
Sometimes sweet foods can be an attraction for diabetic patients. Though the sugar content that is usually present in sweet foods is worth watching out for. To keep fulfilling your desires you will eat sweet foods, you can eat fruits. The content of vitamin A, vitamin C, folate and potassium can meet your nutritional needs. Compared to drinking one glass of juice, it is better if you consume one whole fruit because of the higher fiber content. Fruit that is good for prediabetes includes apples, oranges, bananas, pears, grapes, prunes, melons, dried fruits, or juices without added sugar.
Vegetable
Vegetables are a good choice because they are low in calories, high in vitamins, minerals, and fiber. Consumption of vegetables also minimizes the risk of heart disease. Vegetables recommended include broccoli, cabbage, carrots, beans, spinach, cauliflower, cabbage, tomatoes, and peppers.
Meat and beans
You are advised to consume meat because it is a source of calories in the diet that you live. However, choose only pieces of meat that do not contain a lot of fat. Meat that you can choose can be lean meat / fat or fish. You can also eat nuts to reduce calorie and fat intake. Most adults need 5 to 6.5 ounces of meat and nuts a day.
Milk
Choose low-fat or non-fat dairy products to reduce the number of calories you eat. Dairy products recommended for prediabetes include skim milk, low fat milk, low or nonfat yogurt, and low fat cheese.
Oil
Vegetable oil has less fat than butter (butter, which is made from animal fat). Most adults need 5 to 7 teaspoons of oil. The type of oil that can be consumed by those who go on a diet for prediabetes is olive oil and vegetable oil. Some nuts, seeds, and avocados also contain high levels of good fat. Consumption of all three in the right amount is a good choice for people with prediabetes.
