Worrying about prediabetes, here are some Indian diets that can prevent it. You can follow an Indian health diet, which can help to reduce blood sugar levels.
Prediabetes means you have a higher-than-normal blood sugar level. But, it is not high to be, diagnosed as type 2 diabetes. But, you could be treated this when you are in the stage.
Changing a healthy diet, and lifestyle will improve the blood sugar level. In this article, will see how the Indian diet helps the prediabetes person.
Indian diet for prediabetes
Diagnosing this issue and getting guidance from the doctor can help you prevent type 2 diabetes. Prediabetes is a warning sign & it is necessary to take precautions & medications.
Some of the traditional Indian food is high in cholesterol, unhealthy fats, and refined sugars, and some desserts like gulab jamum & jalebi which are fried in oil can cause more insulin resistance and risk of diabetes.
Indian food rich in fiber can stabilize blood sugar levels and control prediabetes. Indian diet such as healthy fat & protein contains foods can reduce the blood sugar level.
Add foods like green leafy vegetables like palak, methi(fenugreek), also mustard, Bahujan leaves, and drumsticks and avoid processed & packaged foods which are high in sugar and carbs.
Maintain carbohydrates which should cross beyond 30 to 45 grams of your main meal and 15 to 20 grams for snacks. Taking low glycemic index fruits like muskmelon on diabetes which won’t affect your sugar level.
Foods to Include in the prediabetes diet
Some of the foods can control prediabetes, by following regularly. Prediabetes means that high than the normal blood sugar level, it is not high enough for type 2 diabetes. The table contains what food can be consumed during pre-diabetes
Prediabetes diet chart – for a day
FOOD ITEMS | TIMING | NUTRITIOUS BENEFIT |
Low-fat milk. Oats, nuts & fruits or salad. | Break Fast | It has 2.5 grams of fat. It has fiber and carbohydrates. |
Can take sliced fruits like apples, grapes, avocado blueberries, bananas, mango, etc., | Brunch | Rich in fiber, calories, vitamins, and carbohydrates. |
Egg, whole grains, yogurt, fruit or vegetable salad, wheat flour, brown rice, lentil soup, etc., | Lunch | Rich in protein, calories, fiber, healthy fat, and carbohydrates. |
Channa or sprouts | Evening Snack | Protein, minerals, fiber, vitamins A, B6, and C & healthy fat. |
Chappati, Brown rice, salad, vegetable curry. Can also add a cup of low-fat milk. | Dinner | Calories & fiber, vitamin B, protein calcium & Iron. |
Impact of diet on prediabetes
- Having a healthy diet and lifestyle changes can help to prevent prediabetes, it reduces blood sugar levels.
- Healthy exercise under the guidance of a dietician may also help to reduce blood sugar levels. It also helps to increase insulin resistance.
- It can help to avoid processed food when you have to follow the diet. Because processed foods are high in sugar and carbs.
- Prediabetes is a caution to get treatment, in that case, only medication will not help you the combination of diet can improve the health.
- 50% of non-starchy vegetables(green leafy vegetables), 25% of healthy carbohydrates(whole grains like brown rice), and 25% lean protein (chicken, fish, tofu) can help to reverse prediabetes and prevent type 2 diabetes.
Other Tips For Managing Prediabetes
- Managing stress and quitting smoking can prevent the form cause of insulin resistance.
- Limit the sugar by taking of juices, soft drinks, etc.,
- Keep hydrated, and take plenty of water.
- Regularise exercise can prevent prediabetes.
- Maintain a healthy weight.
- Have enough sleep per day 7-8 hours.
- Foods rich in fiber, protein, and wheat contained food, wholegrains.
Conclusion
Hope, to have a clear idea to follow a prediabetes diet. Usually, a healthy diet can prevent more diseases. Likewise, Indian diet, exercise, and lifestyle could reduce blood sugar levels.
Consult with the doctor, and if diagnosed with prediabetes get it treated immediately to avoid further issues.
FAQs
1. What is prediabetes, and how is it diagnosed?
Prediabetes is simply meant it is a symptom of diabetes. In prediabetes, you have higher than the normal blood sugar level, but it not be a high diagnosis of type 2 diabetes.
It can be diagnosed through blood sugar level if a person has 100- 125 mg/dL.
2. What are the symptoms of prediabetes, and how does it differ from type 2 diabetes?
Prediabetes has no noticeable symptoms, but there is has chance of type 2 diabetes if it is not treated initially. Lifestyle changes can prevent prediabetes.
3. How does a Prediabetes diet plan in India help manage prediabetes?
India’s diet for prediabetes, food that is low in sugar and rich in fiber & protein foods can manage prediabetes and prevent type 2 diabetes.
A healthy diet plan has healthy fat, fiber, protein, whole grains, fruits, and vegetables could be taken.
