According to the American Diabetes Association, if the fasting blood glucose level lies within a range of 100 to 125 mg/dl, and if the oral glucose tolerance test (OGTT) reading lies within a range of 140 to 199 mg/dl, it is termed as pre diabetes. Any value above this is considered as established diabetes. There are certain foods that you need to avoid and others that you need to include in your diet . read along .
According to a study published in the Archives of Internal Medicine beans should be included in a daily diet of a person suffering from diabetes .Beans are rich in healthy carbohydrates, protein, healthy fat and fiber, an amazing benefit of beans is that they lower the blood pressure as well as the sugar levels in your body. Likewise, Whole Grains are rich in fiber, vitamins, minerals, and they do not add high amounts of sugar to the diet. An example of whole grains that should be in your diet are ; Whole-grain bread Oatmeal Brown rice .To have a healthy balance of proteins you can add fish with vegetables .fish is an excellent source of protein for diabetes patients .there are many ways to cook fish like broiled, grilled or steamed.
Fruits are also a great choice for a healthy diet . One small piece of whole fruit, such as an apple, or 1/2 cup of frozen or canned fruit is considered one carbohydrate serving .do not forget about the vegetables too as they are a great source of vitamins and fibers. Try to consume three to five servings of non-starchy vegetables each day. Non-starchy vegetables include carrots, salad greens, cucumbers, tomatoes, and peppers.
Try to avoid flavored and artificial drinks as they contain high levels of sugar like soda, fruit punch, sweet tea, Refrain from fried foods as much as possible. Try other forms of cooking like boiling, baking, steaming, or roasting.
Finally, it’s important to know that exercise should be a basic part of your daily routine .if you exercise regularly this will help you to stay fit and will keep you away from pre diabetic condition.