According to Diabetes UK, up to 3.2 million people in the UK are prediabetic; that is, they are at risk of developing Type 2 diabetes (T2D) because their blood sugar levels are higher than normal. If left unchecked, this can lead to serious health problems such as heart disease, stroke, and damage to the eyes and nerves.
Prediabetes doesn’t have any symptoms, so most people won’t realize they have it, but risk factors for developing T2D are well documented, including being overweight or obese, smoking, and lack of physical activity, as well as lifestyle changes. Factors such as age and ethnicity.
Only a blood test can tell if you have pre-diabetes, but lifestyle changes, especially improving the quality of your diet, are key to preventing and even reversing T2D. A study analyzing 4.1 million person-years [a measurement that accounts for the number of people in a study and how long they spend in it] The data revealed that those who most closely followed a healthy plant-based diet had a 34 percent lower risk of developing diabetes than those who did not.
The worst food culprits when it comes to diabetes risk are overly processed sugary and fatty foods and processed meats; But there are a few foods you should avoid or at least limit in your diet that you may find surprising.
1. High sugar fruits and dried fruits
While fruits are an integral part of a healthy diet, a few fruits, such as red grapes, red apples, bananas, mangoes and pineapples, are particularly high in sugar and should be eaten in smaller amounts. Similarly, drying fruit concentrates the existing sugars, and while they can still be consumed as part of a healthy diet, try to limit consumption to 30 grams (or around a heaping tablespoon) per day.
Important tip
Reduce potential blood sugar spikes by pairing sugary fruits with healthy fats and protein. Eat a date stuffed with peanut butter or apple and a slice of cheese.
2. Fruit juices
When fruit is juiced, most of the fiber is removed, which concentrates the sugar and allows it to be absorbed into the bloodstream more quickly. It’s this blood sugar swing that, over time, can lead to insulin resistance, a precursor to T2D.
Important tip
Consume smoothies instead of juice, as more fiber is retained, and add oats and/or seeds to the mix. If you drink fruit juice, limit your portion size to 150 ml and eat foods that contain protein and fiber, such as eggs on whole grain bread.
3. Fruit jams
Fruit jams and preserves can contain up to 60 percent sugar. Eating jam on toast, especially fiber-rich whole grain toast, reduces the overall glycemic load (the speed at which a food raises blood sugar levels), but still, the high-carb combination isn’t the best choice for pre-diabetics.
Important tip
Make low-sugar chia jam by placing 300g of fresh or thawed frozen fruit in an airtight container; Add 50 ml of water, 1 teaspoon of lemon juice and 2 tablespoons of chia seeds. Mash together, cover and leave in the refrigerator for a few hours to thicken. This will continue for up to 4 days.
4. Flavored yoghurts
Plain, live yogurt is an excellent source of protein and contains lots of gut-friendly bacteria, but most flavored yogurts contain lots of added sugar. Some of the best brands I checked contained as much as four teaspoons per serving.
Important tip
Now that you’ve put your chia jam in the fridge, grab a good quality plain Greek yoghurt and scoop a few tablespoons of it with a generous dollop of jam on top.
5. Rice cakes
Rice cakes may be marketed as a low-calorie healthy option, but they are also low in protein and fiber and often poor in taste. Consisting almost entirely of starchy carbohydrates, these foods have a very high glycemic index and therefore raise blood sugar rapidly.
Important tip
Instead, choose whole-grain, seeded crackers, which contain more fiber, and toppings that contain plenty of healthy fats and protein, such as avocado, feta or hummus.
6. Diet sodas
It’s no secret that sodas are high in sugar; A regular soda has 35 grams per 330ml can (that’s 39 percent of the recommended daily intake), so sugar-free diet drinks may seem like a good alternative for pre-diabetics. However, recent research has revealed that artificial sweeteners such as aspartame and sucralose used in these drinks can also trigger insulin resistance over time.
Important tip
If you like fizzy drinks, turn to mineral water. You can always spice it up by adding fresh lemon, lime, strawberry or cucumber slices.
7. ‘Healthy’ sweeteners
In the quest to avoid refined sugar, sweeteners such as honey and maple syrup are often considered healthier natural alternatives. But the truth is that these still raise blood sugar levels and should only be consumed in small amounts.
Important tip
Fresh dates have a low glycemic index, thanks to the fiber they contain. Prepare a fresh date sweetener by blending 200g pitted Medjool dates, 2 teaspoons lemon juice and 300ml water until smooth. Store in an airtight container in the refrigerator for up to 3 weeks.