Forbidden foods in prediabetes

Forbidden foods in prediabetes
Forbidden foods in prediabetes
Anonim

is a dangerous condition that can occur for various reasons. Type 2 diabetes occurs when years or decades of carbohydrate consumption have exhausted the pancreas to the point where it stops producing insulin. Then diabetes occurs. Type 1 diabetes in most cases occurs as an autoimmune reaction in which the functional cells of the pancreas are damaged, which again stops the production of insulin, a hormone necessary for the breakdown of glucose in the blood.

is a condition that potentially heralds the onset of diabetes at some point in the life of a person who does not control their carbohydrate intake. Fortunately, prediabetes is controllable, even reversible, if you are consistent and strict enough with your diet and exercise regimen.So there is hope.

Getting your metabolism back on track is something that depends on a change in diet and enough physical activity to help absorb nutrients, prevent fat accumulation, and control hormone levels in the blood.

However, total exclusion of certain foods is not a good long-term strategy. Research shows that completely removing sweets from the diet, for example, has negative effects. A 2020 study cited by shape.com found that people who allowed themselves small treats every now and then had significantly better results in both controlling pre-obesity and maintaining an optimal weight than those who who have treated themselves too restrictively and have totally excluded everything "harmful" from their menu, writes he althdigest.com.

What are the foods that must be avoided in case of prediabetes?

Unhe althy fats and oils

The two main food groups that people with prediabetes should limit or completely eliminate from their diet are unhe althy fats and oils and simple carbohydrates.

According to scientists from the University of Michigan, some of the most unhe althy oils are coconut and palm. Reducing such high-fat products in the diet is a useful move in prediabetes.

Specialists advise to limit the consumption of high-fat meats to a minimum, and to emphasize the drier ones that contain useful proteins, such as turkey, chicken, lean beef and pork (that is, without fats), fish, poultry.

Most pre-packaged foods contain saturated fats and trans fats (hydrogenated fats), which are harmful not only to prediabetics, but to everyone else as well.

Fried foods also make this list, being potentially harmful and increasing the risk of diabetes in the long term. They also worsen the lipid profile by increasing cholesterol and triglyceride levels in the blood. This has negative effects on the cardiovascular system as well.

Simple carbs

Limiting packaged and pre-prepared foods will help you reduce your intake not only of harmful fats, but also of simple carbohydrates. Simple sugars raise blood sugar sharply, worsen insulin resistance and lead to the risk of diabetes. Simple carbohydrates raise blood glucose levels sharply without providing the body with any additional nutritional value.

Complex carbohydrates, on the other hand, are the opposite of simple, as they break down slowly, carry important nutrients to the body, and help maintain stable blood glucose levels.

Complex carbohydrates are found in whole grains, fruits, vegetables, pulses, legumes. They contain fiber and vegetable proteins that slow down the absorption of carbohydrates and provide energy to the body.

For people with prediabetes, it is good to limit or almost eliminate from their diet all foods made of white flour, white rice, potatoes, as well as foods with a high glycemic index, which cause sharp spikes in blood sugar levels.In this way, they will be able to control prediabetes and reduce the risk of developing diabetes.

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