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Opt for foods that rank low on the glycemic index, such as whole grains, legumes, and non-starchy vegetables. These release glucose more slowly into the bloodstream, preventing spikes in blood sugar.
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Incorporate fibre into your meals through vegetables, fruits, whole grains, and legumes. Fibre helps regulate blood sugar by slowing digestion and glucose absorption.
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Practice portion control, even with healthy foods, to avoid overeating. Small, balanced meals throughout the day help keep blood sugar levels steady.
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Cut down on added sugars in processed foods, desserts, and beverages like sodas. Sweeteners can cause quick spikes in blood sugar, so focus on naturally sweet foods like fruits.
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Include lean proteins such as chicken, turkey, fish, tofu, and legumes in your diet. Protein helps you feel full longer and prevents blood sugar spikes.
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Avoid refined carbs like white bread, pastries, and sugary snacks, as they quickly raise blood sugar levels. Instead, go for whole-grain options like brown rice and oats.
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Incorporate healthy fats like avocados, nuts, seeds, and olive oil. These fats support heart health and help maintain balanced blood sugar levels without spiking insulin.
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Drink plenty of water and limit sugary drinks. Staying hydrated helps with blood sugar regulation and prevents dehydration.
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By following these food rules, pre-diabetic individuals can better manage their blood sugar levels.