Being pre-diabetic means that your blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. An A1C test between 5.7% and 6.4%, or a fasting blood glucose level between 100 and 125 mg/dL, indicates prediabetes, according to the Mayo Clinic . However, the good news is that changing your lifestyle habits can help you manage or reverse prediabetes.
Sharing the list of foods, he wrote in the caption, “Things I’d have in my pantry if I were pre-diabetic (from a doctor who’s in a higher-risk group for diabetes). Dr Ranjan suggested consuming wholegrain rice, bread, and pasta instead of refined food sources. On September 23, Dr Karan Rajan, an NHS doctor and health content creator, shared all the food items one should have in their kitchen if they are prediabetic. Every additional 15g of whole grains per day was associated with a 12% lower risk of type 2 diabetes, according to him. The same was demonstrated in a January 2018 study that examined the relationship between carbohydrate quality and health.
Dr Ranjan also suggested a few food hacks to keep handy if one is pre-diabetic, including cooking your rice, pasta or potatoes, then chilling them overnight before consuming. Moreover, rice cooled and then reheated gave a lower glucose response. “Your gut bacteria ferment it into short-chain fatty acids, which are linked with better insulin sensitivity. Prediabetes is more reversible than you think,” he added.
These food swaps work for prediabetic patients because fibre slows how quickly your stomach empties, so sugar enters your bloodstream more gradually, according to him.
Cooling turns some of the starch into resistant starch, which behaves more like fibre, according to him.
