Diet Guide for Prediabetes

Diet Guide for Prediabetes (Borderline Diabetes)

 

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1) More Fiber
Fiber is effective preventing disease because it helps aid digesting fats and sugars. According to the American Diabetes Association, a high-fiber diet can help prevent borderline diabetes. Foods high in fiber include bran, green leafy vegetables, lentils, beans and fresh berries.

2) Natural Foods
Eating more natural sources of food (more vitamin C) and reducing processed and artificial foods. Fresh fruits and vegetables need to make up 50% of daily diet. They can be cooked in olive oil, chopped into fresh salads, or baked into homemade entries. Add fruit to yogurt or bran cereal to breakfast.

Sprinkle on the spice – Researchers from the University of Georgia tested 24 common herbs and spices and discovered that their antioxidants could prevent inflammation associated with diabetes. Cloves and cinnamon both got high rankings.

Researchers from the University of Georgia tested 24 common herbs and spices and discovered that their antioxidants could prevent inflammation associated with diabetes. Cloves and cinnamon both got high rankings.

Meat needs to be low fat, skinless, and fresh. Stop using meat marinades (滷水汁); they are full of sugar. Avoid frying meat; try grilling, baking or broiling instead.

Stay away from white sugar and white flour; switch to whole grains, brown rice, and bran. Even healthy carbohydrates should only make up about 25% of the daily diet.

Stop eating pre-packaged meals in stead making meals from fresh ingredients at home.

Switch to skim milk; unsweetened almond, soy, or rice milk; low-fat cheeses and plain non-fat yogurt.

3) More Water
Sugar-free and diet drinks are a billion dollar market. Human body is made up of about 98% water, so water is essential to human health, replacing artificial drinks, soda, juices and sports drinks with plain water. For trying to lose weight, drink a large glass of water before eating. If having trouble with constipation in addition to high blood sugar, the fiber and water combination of this diet will take care of that. Water is an essential ingredient for combating borderline diabetes.

 

Borderline Diabetes Diet 

 

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