Diabetes is a serious health issue and it seems to be on the rise each and every year. Diabetes often is common with people who neglect their weight or have a poorly balanced diet. Pre diabetes and diabetes can both be improved with a regular exercise program and a properly balanced meal plan featuring fats, carbohydrates, and proteins. This article will be beneficial for those who are pre diabetic as it contains an excellent pre diabetic diet food list.
A pre diabetic diet food list is basically a guideline and each individual can adjust to their personal taste preferences but it is important to remember that a rule of thumb for anyone who is concerned about diabetes to have a meal plan that consists of 40% protein 30% fat and 30% carbohydrates. Of course, it is also important to talk to your family Doctor or nutritionist about what may be the best plan for you.
There is no question that your food choices will matter a lot if you are concerned about diabetes. Some food choices are often better than others but there is nothing that is completely off-limits. Even if a food item is in the “worst category”, it can be eaten in small amounts as an occasional treat. However, it is advisable to stick closely to the best food option category whenever possible.
Everyone needs carbohydrates as they provide energy for the body. However, people who are concerned about diabetes need to choose wisely when it comes to carbohydrates. The best choices include whole grains such as oatmeal, brown rice, millet, quinoa, amaranth, baked sweet potato, or any other whole-grain food that contains very little added sugar. The worst choices include white bread, french fries, process grains, white flour, white rice, fried white flour tortillas, and cereals with lots of sugar.
If you love vegetables, then the good news is that you can load up but remember that both corn and potatoes count as carbohydrates. The best vegetables are fresh veggies eaten lightly steamed, grilled, roasted or raw. Frozen vegetables lightly steamed. Vegetable greens such as spinach, kale, or arugula. Try to incorporate a variety of colors such as orange, red, and dark green. However, you will want to avoid any canned vegetables that contain lots of sodium, or vegetables that have added sauce, cheese, or butter.
Fruits provide you with minerals, vitamins, fiber, and carbohydrates. They typically have more carbohydrates than vegetables and the best choices are fresh fruit or fruit that is canned or frozen without added sugar. The worst fruit choices include sweetened apple sauce, fruit rolls, heavy syrup canned fruits, fruit juice drinks, and preserves with added sugar.
When it comes to proteins, you do have a lot of choices including eggs, cheeses, beans, fish, chicken, beef, pork, turkey, nuts, and tofu. The best choices include fish and seafood, low fat dairy and eggs, and plant-based proteins such as seeds, nuts, or tofu. The worst choices are fried meats, higher fat cuts of meat, pork bacon, and beans prepared in lard.