Your daily food choices may be silently putting you closer to diabetes. A diabetes specialist shares six common foods to avoid if you have prediabetes.
Prediabetes is often referred to as a silent warning sign for diabetes. This means that your blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. This stage is reversible with appropriate lifestyle and dietary changes. Diabetes is increasing at an alarming rate worldwide, with approximately 589 million adults affected by 2024 and expected to reach 853 million by 2050. What you eat plays a big role in controlling your blood sugar levels.
According to Dr. Aarti Ural, an internist and diabetologist at Gleneagles Hospital Parel, choosing foods carefully can help prevent or slow the progression of pre-diabetes. Avoiding certain foods that cause sudden spikes is an important step to improving your health.
What is prediabetes and why is diet important?
Prediabetes occurs when the body begins to struggle with the action of insulin and blood sugar levels become higher than normal. If not managed, it can gradually progress to type 2 diabetes. Diet plays an important role, as certain foods can cause a sudden rise in blood sugar levels, worsening the condition over time. Dr. Ural explains that managing prediabetes is not about a strict diet, but rather about avoiding foods that unbalance blood sugar levels.
Foods that prediabetics should avoid
Here are six foods to avoid if you are diagnosed with prediabetes.
1. Sweet drinks and sweets
Sweet foods are one of the biggest triggers for spikes in blood sugar levels. Soft drinks, packaged juices, sweets, candies, cakes, and desserts contain large amounts of sugar. A study published in Nature Reviews Endocrinology suggests that reducing sugar intake may lower blood sugar levels and reduce the risk of fatty liver disease.
The American Heart Association recommends limiting added sugar to 25 grams per day for women and 36 grams for men. Sugary cereals, flavored coffee, and sugary sauces should also be avoided.
2. Refined carbohydrates
“Refined carbohydrates such as white bread, white rice, and maida-based foods (naan, pasta, biscuits, cakes, etc.) are low in fiber and digest quickly. This leads to a rapid rise in blood sugar levels,” says Dr. Ural.
According to the American Journal of Clinical Nutrition, foods with a high glycemic index (GI) can cause a rapid rise in blood sugar levels. Instead, choose whole grains like brown rice, oats, quinoa, and barley, which release sugar into the bloodstream more slowly.
3. Fried food and fast food
Foods like chips, fries, samosas, and hamburgers are high in unhealthy fats and calories. These can worsen insulin resistance, making it difficult for the body to effectively manage blood sugar levels. Dr. Ural emphasizes that limiting such foods is essential not only for blood sugar levels but also for overall metabolic health.
4. Processed and packaged foods
Ready-to-eat foods, packaged snacks and biscuits often contain hidden sugars, unhealthy fats and excess salt. These ingredients quietly raise blood sugar levels, which can affect your overall health. It’s better to read the labels and choose fresh, homemade meals.
5. Sugary fruits and dried fruits
Fruits are good for your health, but some fruits, such as mangoes, grapes, and bananas, are naturally high in sugar and should be consumed in moderation if you are pre-diabetic. Dried fruit has the water removed, so the sugar content is more concentrated. Some have added sugar during processing, which can further raise blood sugar levels.
6. Alcohol
Alcohol can interfere with the liver’s ability to regulate blood sugar levels. It may also interact with medications such as metformin. A study published in StatPearls highlights that alcohol consumption can affect glucose metabolism, making blood sugar control more difficult.
As Dr. Ural advises, making small changes to your diet can help you manage your health and prevent diabetes in the long run.
Related FAQ
Can prediabetes be improved through diet alone?
Yes, prediabetes can often be reversed with proper diet and lifestyle changes. Eating a balanced diet, avoiding sugary and refined foods, staying active, and maintaining a healthy weight can help bring blood sugar levels back to normal.
I am pre-diabetic, is it okay to eat rice?
Yes, but the type and portion are important. White rice can spike blood sugar levels, so it’s best to switch to brown rice or whole grains like quinoa or oats. Combining rice with protein and fiber can also help control blood sugar levels.
Which fruits are safe for prediabetics to eat?
Low- to moderate-glycemic fruits such as apples, pears, berries, oranges, and guavas are generally safer options. It releases sugar slowly and is rich in dietary fiber. However, even with healthy fruits, portion control is important.
Does skipping meals help prediabetics control blood sugar?
No, skipping meals can actually destabilize your blood sugar levels and cause you to overeat later. To keep blood sugar levels steady throughout the day, it’s best to eat small, balanced meals regularly.
