Pre-diabetes can lead to the development of diabetes and cardiovascular disease.The proper diet can prevent this.Check what you eat so that you do not develop diabetes, which products are inadvisable and try the sample menu in the diet in the pre-diabetic state.

Pre-diabetic status is an elevated level of glucose in the blood (100-125 mg / dl on an empty stomach or 140-199 mg / dl two hours after a meal.) According to research, prediabetes exceeds 2 million of our countrymen. It is not a disease, but not it can be neglected because it can lead to diabetes and cardiovascular disease, which can be prevented by a proper diet, not only to maintain normal (close to normal) serum glucose levels, but also optimal levels of serum lipids and lipoproteins, optimal values ​​of blood pressure, obtaining and maintaining the desired body mass Among the main causes of pre-diabetes prevalence is obesity, but also other factors associated with the metabolic syndrome, such as high blood pressure, lipid disorders, insulin resistance.

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Pre-diabetic status – a diet to prevent diabetes.Rules

1) Choose wholemeal and wholemeal bread, thick cereal and other complex carbohydrates

The main source in the diet should be complex carbohydrates, includingwholemeal and wholemeal bread, thick cereal (buckwheat, pearl barley, quinoa, amaranth), wild and brown rice, whole grain pasta (rye, spelled, buckwheat, durum wheat).

Avoid products containing in their composition, among otherssugar, glucose-fructose syrup, glucose syrup, fructose, molasses, malt.

Limit all types of sweets, chocolate bars, cakes and pastries, honey, jams, preserves, sweet drinks, juices.In addition, due to the high IG and high carbohydrate content, it is necessary to minimize the purified wheat flour and products based on it, including white bread, confectionery, buns, pasta, pancakes, dumplings, dumplings (prepared on low-wheat flour milling), white rice, small groats, potatoes.

When choosing whole-grain bread, attention should be paid to the presence of added sugar, barley malt, honey, caramel or molasses in its composition.These ingredients affect the increase in blood glucose.

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Check also: Carbohydrates – training support

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2) Fruit yes, but not dried

Do you cook buckwheat or rice in sacks?You regularly treadIn a plastic bag for rice and kasha, a toxic substance is present.Regularly consumed, it ruins health.

Vegetables should be eaten with every meal.All are allowed, but in limited quantities it is recommended to eat four broad beans, peas, beets and potatoes.Fruit should be consumed in a smaller amount than vegetables because of the content of naturally occurring simple sugars.It’s best to eat raw, un-chipped, choose those with low IG, for example, berries, apricots, grapefruit, apples, peaches.You should limit your participation in the diet of dried fruits.You can also combine them with seeds, seeds, nuts, which through the fat content will reduce the spike of glucose in the blood.

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You should read it: Attention! These fruits are calorie bombs!

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3) Choose lean meat for dairy products with reduced fat content

It is recommended to eat a wholesome protein, which is derived from animal products, including

Dairy cheeses, curd cheese, rennet cheese, processed cheese, spread cheese, blue cheese and cream are not recommended.

  • lean meat species – poultry (turkey, skinless chicken), veal, beef, rabbit, pork loin, lean meats or sirloin, ham)
  • eggs – boiled eggs, omelettes, scrambled eggs fried in a non-fat pan are recommended
  • dairy products – reduced fat (1.5%), yoghurts, kefirs, buttermilk, preferably natural;
  • lean cottage cheese
  • fish – preferably thin, like cod, pollock, hake, as well as fatty fish, eg salmon, mackerel

And also vegetable protein derived from products such as bean pods, peas, lentils, chickpeas, which are not only a good source of protein, but also many vitamins and minerals and fiber.

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Check: White or red – which meat to choose?

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4) Choose olive oil instead of fat

It is recommended to use vegetable oils, such as olive oil and rapeseed oil, as the main source of monounsaturated fats.However, the source of polyunsaturated fatty acids are greasy sea fish (salmon, mackerel, anchovies), fish oil, walnuts, flax seeds, chia seeds, linseed oil.

Saturated fats are fats of animal origin, therefore it should be reduced to a minimum or excluded from the diet, among otherslard, pork fat, cream, butter, fatty meat and sausages (especially bacon, sausages, sausages, pates), as well as full-fat dairy products.

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