Pre-diabetes often leads to type 2 diabetes, but it doesn’t have to, and you can prevent it by watching your blood pressure, increasing your good cholesterol, and maintaining a healthy weight. All of these things can be achieved in the kitchen, and according to experts, this is how you do it.
- Avoid Full-fat. When you consume dairy products, avoid full-fat products and select low-fat milk, non or low-fat yogurt, and non or low-fat cheese.
- Avoid Sugar. Give up sodas, fruit punch, and sugared drinks. Choose water, fruit juices, or non-sweetened tea or coffee.
- Choose Whole Grains. Whole grains have less sugar and more fiber, which is part of the reason why they can make you feel fuller longer and keep your hunger in check. Additionally, white bread, white rice, and white pasta cause blood sugar spikes and that leads to excess insulin production.
- Eat Greens. Choose a variety of vegetables. They are low in fat, rich in vitamins and minerals, and high in fiber. They’re also low on the glycemic index, and a study published in Diabetes Care found “a high intake of green leafy or dark yellow vegetables was associated with reduced risk of type 2 diabetes among overweight women.” In a multi-ethnic study published in June 2008, researchers found both men and women benefitted from eating green leafy vegetables.
- Eat Lean. Select lean meats such as sirloin steak or pork loin, and if you choose poultry make sure you remove the skin. Also avoid frying meats. Roast, grill, or bake meat instead.
- Select Good Fats. Good fats are monounsaturated fats, such as olive oil, canola oil, or peanut oil, and they help lower LDL “bad” cholesterol. To learn more about fats read The Skinny on Fats.
- Snack on Fruit. A study published in the Archives of Internal Medicine in July 2008 found that eating fruit substantially reduces your risk of type 2 diabetes and helps to prevent obesity.