You’ve probably heard of “blood sugar,” the amount of sugar in your blood at any given moment. People with prediabetes have slightly higher fasting blood sugar levels, but they don’t meet the criteria for a type 2 diabetes diagnosis. Consider it an early warning, signaling a higher risk of diabetes unless proactive steps are taken [1].
Several factors can increase the chances of developing prediabetes. These factors include genetics, lifestyle choices (such as physical inactivity and poor dietary habits), and being overweight or obese. Additionally, specific medical conditions and hormonal imbalances can contribute to a higher risk of prediabetes. Recognizing these factors can help individuals take proactive steps to manage their health, potentially lowering their risk of developing type 2 diabetes [2].
Any Variety of Beans:
Whether it’s lentils, kidney beans, pinto beans, black beans, or garbanzo beans, they all belong to the group of low-glycemic index foods. This means that the carbohydrates in beans are released slowly, lowering the chance of sudden spikes in blood sugar levels. The benefits are noteworthy – a study showed that incorporating a cup of beans into your daily diet for three months as part of a low-glycemic index resulted in a 0.5% decrease in HbA1c levels.
Cinnamon
Cinnamon has demonstrated potential in supporting blood sugar control, especially for individuals with prediabetes – an intermediate condition marked by elevated but not yet diabetic blood sugar levels. Studies have suggested that the active compounds in cinnamon may enhance insulin sensitivity, a crucial factor for the body’s efficient use of glucose. By boosting insulin sensitivity, cinnamon aids in the smooth entry of glucose into cells, helping to reduce the buildup of sugar in the bloodstream [3].
Enhance your morning by adding a sprinkle of cinnamon to your oatmeal, coffee, or atop sweet potatoes. This not only introduces a delightful flavor to your dishes but also provides a natural way to support the regulation of blood sugar levels. Enjoy the delicious twist that cinnamon brings to your meals while potentially aiding in glucose management [3].
Avocados
Avocados, with their rich, creamy texture, are a versatile addition to salads, sandwiches, and spreads. Packed with healthy monounsaturated fats, research suggests these fats may enhance insulin sensitivity. As cells become more responsive to insulin, they efficiently absorb glucose from the bloodstream, contributing to a reduction in overall blood sugar levels [4].
Adding avocados to your pre-diabetes diet may help you enhance insulin sensitivity, potentially improving your ability to manage blood sugar levels effectively.
Fish with Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, known for their health benefits, including the potential to reduce insulin resistance. To harness the advantages of omega-3s, you can prepare these fish through methods like grilling, baking, or steaming. These cooking techniques preserve the nutritional value of the fish, creating both a tasty and diabetes-friendly meal. By adding these fish varieties to your diet, you may enhance insulin sensitivity and better manage blood sugar levels [5].
Berries
Berries like strawberries, blueberries, and raspberries are not just naturally sweet and delicious—they’re also packed with antioxidants and dietary fiber. Antioxidants play a crucial role in shielding cells from damage caused by free radicals, and fiber helps regulate blood sugar levels by slowing down sugar absorption.
Integrating berries into your daily meals is a smart way to effectively manage blood sugar. Whether you add them to your breakfast bowls, mix them into yogurt for extra flavor and texture, or simply enjoy them as a healthy snack between meals, these vibrant fruits bring both taste and health benefits to your table [6].
Berries, with their low glycemic index and abundant fiber, are a great choice for individuals with pre-diabetes. They aid in preventing rapid spikes in blood sugar levels after meals. However, moderation is key, as even natural sugars can influence blood sugar levels. When included in a well-balanced diet, berries can be a delightful and nutritious addition to your daily routine [6].
Chia Seeds
Chia seeds can be a valuable asset in managing prediabetes, thanks to their unique nutritional profile. These tiny seeds are rich in fiber, protein, and healthy fats, all of which play a crucial role in enhancing blood sugar regulation.
The soluble fiber found in chia seeds has a remarkable ability to create a gel-like substance when combined with liquids. This unique property slows down the digestion process and the absorption of carbohydrates, providing additional support in controlling blood sugar levels. [7].
Furthermore, the protein and healthy fats present in chia seeds play a key role in promoting a sense of fullness and satisfaction. This, in turn, aids in regulating appetite and curbing overeating, offering valuable support for effective weight management.
Given that maintaining a healthy weight is pivotal in prediabetes management, as excess body weight can contribute to insulin resistance and elevated blood sugar levels, the satiety-inducing properties of chia seeds can be particularly beneficial.
Spinach
This leafy green vegetable is not only low in calories and carbohydrates but also brimming with essential vitamins, minerals, and antioxidants.
A standout advantage of spinach for those with pre-diabetes lies in its rich fiber content. The dietary fiber in spinach plays a crucial role in regulating blood sugar levels by slowing down the absorption of glucose into the bloodstream. By incorporating spinach into meals, individuals can actively contribute to improved glycemic control and help lower the risk of blood sugar spikes.
Spinach is also rich in vitamins A and C, as well as minerals like magnesium. These nutrients play a pivotal role in enhancing insulin sensitivity and supporting overall metabolic function. Improved insulin sensitivity facilitates more efficient insulin utilization, actively contributing to the regulation of blood sugar levels [8].
On another note, the antioxidants found in spinach play a crucial role in combating oxidative stress and inflammation – both linked to the development and progression of diabetes. By mitigating inflammation and shielding cells from damage, spinach holds the potential to not only enhance overall health but also reduce the risk of complications related to pre-diabetes [8].
Vitagenis Greens
Our Greens powder is a powerhouse supplement packed with nutrient-dense greens, antioxidants, and superfoods. Our formula is a curated mix of vibrant greens, providing a potent dose of vitamins and minerals to fuel your body. Packed with antioxidants, this supplement is designed to strengthen your immune system, helping you stay resilient against daily challenges. The natural goodness in our Greens supplement promotes sustained energy throughout the day, without the jitters or crashes associated with caffeine. We’ve include key ingredients designed to boost digestive health, ensuring that your gut microbiome thrives. A happy gut means better nutrient absorption and overall well-being. Try our Greens supplement today and discover the transformative power of a revitalized, energized you! Your body deserves the best, and our Greens powder is here to deliver.
Vitagenis Lowsitol
Enhance your pre-diabetes management with Lowsitol dietary supplement by Vitagenis. This powerful supplement is designed to work seamlessly with pre-diabetes-friendly foods, playing a crucial role in combating insulin resistance and lowering the risks associated with diabetes and heart disease.
Featuring a comprehensive formulation, Lowsitol includes essential components like N-Acetyl-L-Cysteine, chromium picolinate, psyllium, myo-inositol, and D-chiro-inositol. Together, these ingredients actively promote efficient nutrient metabolism and contribute to the maintenance of healthy levels of blood glucose, insulin, cholesterol, lipids, and hormones.
By incorporating Lowsitol into your daily health regimen, you gain valuable support in managing the effects of insulin resistance. This supplement acts as a synergistic partner, complementing your pre-diabetes-friendly dietary approach. Take a proactive step towards a healthier you with Lowsitol – your ally in the journey to optimal well-being.
Empower yourself against pre-diabetes, PCOS, and metabolic syndrome by making informed food choices, adopting a well-balanced nutritional strategy, and incorporating Lowsitol once daily. This holistic approach can effectively impede the progression to type 2 diabetes.
Focus on integrating nutrient-rich, low-glycemic foods into your daily diet while keeping an eye on portion control to stabilize blood sugar levels. Seeking guidance from a healthcare professional is crucial for personalized recommendations tailored to your unique health needs. This collaborative approach not only enhances your ability to manage these conditions but also contributes significantly to your overall health and well-being. Take charge of your health journey with informed choices and expert support.
References:
1. Beulens, J. W. J., Rutters, F., Ryden, L., Schnell, O., Mellbin, L., Hart, H. E., & Vos, R. C. (2019). Risk and management of pre-diabetes. European journal of preventive cardiology, 26(2_suppl), 47-54.
2.Basit, A., Fawwad, A., Qureshi, H., & Shera, A. S. (2018). Prevalence of diabetes, pre-diabetes and associated risk factors: second National Diabetes Survey of Pakistan (NDSP), 2016–2017. BMJ open, 8(8), e020961.
3. Deyno, S., Eneyew, K., Seyfe, S., Tuyiringire, N., Peter, E. L., Muluye, R. A., … & Ogwang, P. E. (2019). Efficacy and safety of cinnamon in type 2 diabetes mellitus and pre-diabetes patients: A meta-analysis and meta-regression. diabetes research and clinical practice, 156, 107815.|
4. Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., … & Yancy Jr, W. S. (2019). Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Diabetes care, 42(5), 731.
5. Itsiopoulos, C., Marx, W., Mayr, H. L., Tatucu-Babet, O. A., Dash, S. R., George, E. S., … & Brazionis, L. (2018). The role of omega-3 polyunsaturated fatty acid supplementation in the management of type 2 diabetes mellitus: A narrative review. Journal of Nutrition & Intermediary Metabolism, 14, 42-51.
6. Calvano, A., Izuora, K., Oh, E. C., Ebersole, J. L., Lyons, T. J., & Basu, A. (2019). Dietary berries, insulin resistance and type 2 diabetes: An overview of human feeding trials. Food & function, 10(10), 6227-6243
7. Sánchez, Á. R., del Carmen González-Salazar, M., Torres-Tamayo, M., & Juárez-Rojas, J. G. Efecto de la suplementación de la dieta con chía sobre el metabolismo de la glucosa y marcadores de función del tejido adiposo en sujetos con hígado graso no alcohólico Aida Medina-Urrutia1, Esteban Jorge-Galarza1, Mohamed El Hafidi2, Juan Reyes-Barrera1, Araceli Páez-Arenas3, Felipe A. Masso-Rojas3, Froylan D. Martínez..
8. Supu, L., Sada, M., Ramdani, R., Rachmawati, Y., & Mustamu, A. C. (2022). Index Glycemic and Haemoglobin In Patients With Diabetes Mellitus Type 2 Through A Combination Of Rice Red And Red Spinach. Journal of Pharmaceutical Negative Results, 13(4), 1061-1066.
