Best Diet For Prediabetes According to Mayo Clinic

Prediabetes is a condition in which blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. According to the Mayo Clinic, prediabetes can be managed and even reversed with dietary and lifestyle changes. A diet rich in fruits, vegetables, whole grains, and healthy fats can help stave off the onset of type 2 diabetes. Here, we’ll look at the best diet for prediabetes according to the Mayo Clinic.

Eat a Balanced Diet

The Mayo Clinic recommends eating a balanced diet that includes fruits, vegetables, whole grains, and lean proteins. Eating a balanced diet helps to regulate blood sugar levels and can help prevent type 2 diabetes. Whole grains provide essential vitamins and minerals, and lean proteins provide essential amino acids and healthy fats. Fruits and vegetables provide a variety of vitamins and minerals, as well as fiber, which helps regulate blood sugar levels.

Choose Whole Grains

Whole grains are packed with essential vitamins, minerals, and fiber. According to the Mayo Clinic, whole grains can help reduce the risk of type 2 diabetes. Whole grains include oats, barley, brown rice, quinoa, and bulgur. These grains should be eaten in moderation and can be eaten as part of a balanced diet. Whole grains can be incorporated into a variety of recipes, including salads, soups, and stir-fries, or eaten as a hot cereal.

Choose Healthy Fats

Healthy fats, such as olive oil, avocados, nuts, and seeds, are a great source of essential fatty acids. These healthy fats can help regulate blood sugar levels, reduce inflammation, and improve heart health. Healthy fats should be eaten in moderation and can be incorporated into a variety of dishes. Olive oil can be used to cook vegetables, avocados can be used to make guacamole, and nuts and seeds can be eaten as a snack.

Limit Processed Foods

Processed foods are high in sugar and unhealthy fats, and can contribute to the onset of type 2 diabetes. According to the Mayo Clinic, processed foods should be limited in a diet for prediabetes. Processed foods include fast food, snack foods, and pre-packaged meals. These foods should be avoided as much as possible and replaced with healthier options, such as whole grains, fruits, and vegetables.

Exercise Regularly

Exercising regularly can help manage prediabetes and reduce the risk of developing type 2 diabetes. According to the Mayo Clinic, adults should get at least 150 minutes of moderate-intensity physical activity each week. This can include walking, swimming, cycling, or any other form of moderate-intensity activity. Exercise can help regulate blood sugar levels and improve overall health. In addition to exercise, adults should also limit the amount of time spent sitting, as this can contribute to the onset of type 2 diabetes.

Conclusion

Following a healthy diet and exercising regularly can help manage prediabetes and reduce the risk of developing type 2 diabetes. Eating a balanced diet that includes fruits, vegetables, whole grains, and healthy fats can help regulate blood sugar levels. Exercise can also help improve overall health and reduce the risk of type 2 diabetes. By following these tips, individuals can reduce their risk of developing type 2 diabetes and lead a healthy lifestyle.