Normal fasting blood sugar ranges between 70 and 100 mg/dl in adults. As far as this range is maintained, there is no restriction in the daily diet of a person. But if the blood sugar is measured above or below the normal value, then it may be a matter of concern. According to the American Diabetes Association, if the fasting blood glucose level lies within a range of 100 to 125 mg/dl, and if the oral glucose tolerance test (OGTT) reading lies within a range of 140 to 199 mg/dl, it is termed as pre diabetes. Any value above this is considered as established diabetes. If you are diagnosed with pre diabetic conditions then you have a chance to convert this condition into normal. You just have to concentrate on the diet and some exercises to get over pre diabetic conditions.
A healthy diet can keep you away from lots of diseases and switching to a healthy diet is always considered as the best way to overcome any disease. If you have been detected with pre diabetic condition, then you need to bring it to its normal value. So, we are here to give you few of our diet recommendations for pre diabetic condition which will help you to get back to your normal blood sugar level.
Pre Diabetic Diet Guidelines
Pre diabetic condition can be easily overcome by following a proper diet plan. You just have to concentrate on healthy food and maintain a proper diet to avoid diabetes. By this and few exercise routine you can get back to your normal blood sugar level. Following are some of the tips to get yourself out of pre diabetes.
Vegetables in Pre Diabetic Conditions
When you are in a pre diabetic condition you need to have lots and lots of vegetables which are rich in fibers and are nutritious. Following is a pre diabetic food list which can help you to plan a menu for yourself.
- Green and fresh beans
Fruits in Pre Diabetic Conditions
Fruits are also very helpful in curing pre diabetic condition. Both fresh fruits and dry fruits are good for a pre diabetes diet. Fruit juices of the below given fruits can also help you if they do not have added sugar in it.
- Dried Apricots
Sea Food and Meat in Pre Diabetic Conditions
You can have sea food and meat when you are suffering from pre diabetic conditions but you need to restrict the daily intake to a weekly basis and have to choose the options from the below given list.
- Sea food may include fish such as sardines, tilapia, tuna, haddock, cod, halibut, catfish herring, etc. It can also include shellfish.
- Poultry product may have egg, chicken, turkey, duck, etc. but all without skin.
- Other meat may have beef, pork and lamb but they should be fat-free.
Grains and Legumes in Pre Diabetic Conditions
Concentrate more on whole grains than on processed grains. Following list may help you with pre diabetic conditions.
- Grain bread, such as buckwheat bread, oat bran bread, multi-grain bread etc.
- Other product may include oat bran cereal, muesli, wild rice, brown rice, whole barley, buckwheat, whole wheat spaghetti, etc.
- Legumes may include kidney or pinto beans, soybeans, garbanzo beans, split peas etc.
There are a number of diabetic foods to avoid from a normal diet. The food products which contain a high amount of cholesterol and fats should be avoided at this stage. You should avoid fried and oily things. Concentrate more on nutrients than on the taste of the food product. Avoid having desserts like ice creams, sweets, pudding, etc. at least till you achieve a normal blood sugar level. There are many pre diabetic recipes through which you can get better taste in a healthy way.
Apart from all these things, you should also include some exercises in your daily routine, which will help you to stay fit and will keep you away from pre diabetic condition. So, prepare a menu out of the pre diabetic diet guidelines given in this article and have a proper diet to avoid diabetes. Follow it daily and very soon you will observe your blood sugar coming back to its normal value.