One of the scariest pieces of information you can receive is to find out you’re a prediabetic. However, it doesn’t mean that your fate is sealed.
Entering a phase of health where you’re a prediabetic essentially means that if you continue down a path of poor lifestyle habits and a lack of blood sugar management, you will develop diabetes, which can cause a host of other health issues. It’s also an expensive and tiring disease to live with, given the cost of insulin and care these days. As terrifying as it all may seem, when you’re a prediabetic, there are steps you can follow to help get yourself back into a ‘green’ health zone, and not push yourself over the edge.
Luckily, Charmaine Dominguez, RDN, a registered dietitian and TikTok content creator, made a video about “the foods that you should eat” if you’re a prediabetic, as they can give you the “ability to reverse” your condition. Read more about what she had to say below.
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1. Plant-Based Proteins
If you love eating red meat like steak and can't get through a week without some sort of processed meat like hot dogs or bacon, you're going to want to swap some of those out for plant-based protein sources. This is especially if you're looking to stop developing diabetes.
"You want to start transitioning into foods that have more fiber in [them], and I mean a lot more fiber," says Charmaine.
"Fiber is the number one ingredient that can help you reverse insulin resistance, which is the root cause of type-2 diabetes. And, it can also help you lower your blood sugar. So instead of eating a lot of meat, you want to start transitioning to more plant-based proteins like lentils and beans."
Charmaine notes that lentils, beans, and other high-protein legumes contain "soluble fiber," which is also great for lowering the amount of fat in your blood, further reducing insulin resistance. So, consider swapping your weekly burgers for a black bean veggie burger, or introducing a "meatless Monday" into your week to eat a more balanced diet.
2. Fibrous Vegetables
While all vegetables are pretty high in fiber and can increase your daily fiber intake, which, as we now know, can help reverse your prediabetes, some take things to the next level. Vegetables that are especially high in fiber can not only provide your body with extra nutrients, but also keep you fuller longer.
"Fill your plates with vegetables like broccoli, cabbage, Brussels sprouts, [and] bok choy," says Charmaine.
These tasty veggies are extra high in dietary fiber, and aside from keeping your blood sugar levels balanced, they can also help you improve your digestive health. When chopped up fine enough, they can make an easy addition to meals like stir-fries, salads, and more. For extra benefits, look for high-fiber vegetables that are in season!
3. Whole Grains And Starches
When people think of diabetes and being a prediabetic, they often assume that they immediately have to cut out carbohydrates and grains. Blood sugar is associated with the carbs you eat, so while you want to keep track of your carbs, you don't need to stop eating them entirely. After all, carbs give us energy throughout the day, and low-carb diets often end in binges because you can easily go hungry without them!
Charmaine tells her followers, "Don't forget your whole starches or your whole grains."
"Things like pharaoh, barley, bulgar, quinoa, [and] sweet potatoes," she continues. "Those will give you healthy fuel that will help you stay fuller and give you the energy that you need."
4. Unsweetened Teas And Sparkling Water
While these aren't foods, Charmaine stresses in her video that prediabetics should make sure they "pay attention" to what they're drinking as well, as many people spend their days drinking high-sugar beverages that can do a lot more harm than good.
From fruit juices to sugary sodas, drinking high-sugar beverages may not feel like a big deal in the moment, but when consumed frequently, they can cause major blood sugar spikes that can throw your system out of whack. If you're a prediabetic, you will not want to take that risk at all.
"Make sure you eliminate all sugar drinks and switch to unsweetened beverages instead," Charmaine advises.
"Water is always great, we all know that, but other things like unsweetened tea or any of those sparkling waters are a great choice as well," she adds.
If you're struggling to let go of a soda or juice addiction and aren't ready to only drink water, follow Charmaine's directions and treat yourself to some fruit-infused drinks or some that contain a few natural sugar alternatives.
