Individuals diagnosed with prediabetes or diabetes can opt for specific foods and beverages that may aid in effectively managing their health condition. It is essential to practice moderation and to have a clear understanding of how various foods and their ingredients can influence your blood sugar levels. The selection of foods and drinks you incorporate into your diet can significantly contribute to maintaining your blood glucose levels within the target range advised by your healthcare professionals. Continue reading to discover five categories of foods and beverages that can be beneficial for those living with prediabetes or diabetes, along with five types you might consider avoiding.

Which Foods Are Detrimental for Diabetes and Prediabetes?

Certain types of foods and beverages can negatively impact blood glucose and insulin levels, contributing to inflammation in the body. These adverse effects can elevate the risk of developing prediabetes or diabetes, which in turn increases the likelihood of other chronic health issues, such as heart disease. By restricting specific foods and beverages, you may effectively manage your condition and minimize the risk of complications. The following food categories should be considered:

Foods Containing Added Sugars

Reducing the intake of added sugars is crucial for maintaining blood glucose levels within a healthy range. Common examples include baked items like cakes, cookies, and pies. In fact, health organizations recommend limiting added sugar consumption to:

• 25 grams (6 teaspoons) per day for women
• 36 grams (9 teaspoons) per day for men

Sugary Beverages

Drinks that are sweetened often lack essential nutrients yet contain high levels of added sugars. These beverages encompass sodas, flavored coffee drinks, energy drinks, fruit punch, lemonade (also known as 'nimbu pani' in India), and various mixed alcoholic drinks. Reducing the intake of these beverages may assist in lowering glucose levels and the risk of developing diabetes.

Foods Rich in Saturated Fats

Intake of saturated fats can lead to elevated cholesterol levels and increase the risk of heart disease. According to guidelines from the American Diabetes Association, it is advisable that no more than 10% of daily caloric intake should derive from saturated fats. Foods often high in saturated fats include fatty cuts of meat, full-fat dairy products, poultry skin, as well as oils like palm and coconut oil.

Alcohol Consumption

For individuals with diabetes, it may be wise to limit or completely avoid alcohol, as it can hinder the liver's ability to release glucose. Additionally, alcohol may interfere with certain diabetes medications, such as insulin. Furthermore, some alcoholic beverages, particularly certain cocktails, can be laden with sugar.

Consult your healthcare provider regarding your alcohol intake. They can provide guidance on whether it interacts with your medications and advise on safe consumption levels.

Ultra-Processed Foods

This category encompasses foods that are abundant in added sugars, refined grains, unhealthy fats, preservatives, and excessive salt. Ultra-processed foods often contain ingredients that would not typically be found in home-cooked meals, such as high fructose corn syrup. Regular consumption of these foods significantly heightens the risk of developing type 2 diabetes.

What are the optimal foods for managing diabetes and prediabetes?

Certain foods stand out as especially beneficial for those living with prediabetes or diabetes:

Fiber-rich foods

Incorporating an adequate amount of fiber into your diet can help you feel fuller for extended periods and diminish the fatigue often associated with sugary foods. Many foods high in fiber also possess a low glycemic index (GI), making them excellent choices. Examples include a variety of non-starchy vegetables, whole grains, and legumes (dal).

Protein-rich foods

Consuming lean protein is an effective way to enhance satiety. Options include all forms of lean meats, such as lean beef, pork, poultry, as well as fish and plant-based protein sources like tofu or lentils. It is advisable to limit or completely avoid red and processed meats, as these are associated with an increased risk of developing diabetes, cardiovascular diseases, and certain cancers.

Fruits

Fruits offer a wealth of essential vitamins and minerals, alongside antioxidants and fiber. While they do contain carbohydrates, all fruits have a low to medium GI, making them a suitable part of a healthy eating regimen.

Healthy fats

Including healthy fats in your diet is crucial, as your body requires fat for various functions. Foods like olive oil and avocado are excellent sources of healthy fats that can help you feel satisfied. Additionally, foods rich in omega-3 fatty acids, such as salmon (salmon), can help lower fasting blood sugar levels, triglycerides, and LDL (bad) cholesterol.

Unsweetened beverages

Managing your beverage choices doesn’t mean you are limited to water if you have prediabetes or diabetes. You can enjoy tea or coffee, provided they are unsweetened. Research has linked coffee consumption to various health benefits, including a reduction in the risk of diabetes. Select plain coffee, espresso, or add low-sugar flavorings to aid in maintaining your glucose levels within the desired range while avoiding unwanted weight gain. Flavored, unsweetened sparkling waters or sugar-free drinks are also excellent options.

The selection of foods suitable for you may vary depending on whether you have prediabetes, type 1 diabetes, or type 2 diabetes. Your metabolic rate may also influence your dietary choices, so consulting a healthcare provider or a registered dietitian is recommended to determine the best eating plan for your individual needs.

Why Are Carbohydrates Important for Individuals with Diabetes?

Carbohydrates, along with proteins and fats, are the essential macronutrients that fuel your body and enable it to perform crucial functions. Among these, carbohydrates stand out as the primary energy source for the body. These nutrients appear in various forms, such as starches, sugars, and fiber. With the exception of fiber, all carbohydrates are converted into glucose within your body.

The pancreas produces insulin, a hormone that facilitates the transport of glucose from the bloodstream into your body’s cells, allowing the glucose to be utilized for energy. However, individuals with type 2 diabetes, which accounts for a significant portion of diabetes cases, face challenges in effectively removing glucose from their bloodstream. This inefficiency results in elevated blood glucose levels. When blood glucose levels rise, the pancreas responds by producing additional insulin. Over time, this can lead to the pancreas becoming exhausted and ultimately decreasing its insulin output. For those managing diabetes, it is crucial to closely monitor dietary choices—especially the variety and quantity of carbohydrates consumed—to effectively regulate blood glucose levels. This careful management will help avoid sharp fluctuations in blood glucose levels and lower the risk of developing long-term complications.

The Takeaway

Being diagnosed with prediabetes or diabetes doesn't mean you must completely eliminate certain foods or entire food groups from your diet. However, moderating your intake of specific types of foods can significantly aid in maintaining healthy blood glucose levels and minimizing your risk for other chronic health issues. It's advisable to steer clear of items laden with added sugars, sugary drinks, and heavily processed foods. Instead, focus on incorporating foods that are abundant in fiber and protein, such as non-starchy vegetables and various types of poultry (murgi). Should you require guidance related to your condition, reaching out to healthcare professionals, family members, and your social circle can be beneficial. Furthermore, platforms like Healthline's Bezzy T2D provide opportunities to connect with others who are navigating life with type 2 diabetes.