by Up to 3.2 million people in the UK are pre-diabetic according to Diabetes UK; that is, they are at risk of developing Type 2 diabetes (T2D) due to higher than normal blood glucose levels. If left unchecked, this can lead to serious health complications, including heart disease, stroke and damage to the eyes and nerves.
Prediabetes has no symptoms, so most people won’t realize they have it, but the risk factors for developing T2D are well-documented, including being overweight or obese, smoking and lack of physical activity , as well as non-living style. factors such as age and ethnicity.
Only a blood test can tell if you are pre-diabetic or not, but lifestyle changes, especially improving diet quality, are key to preventing and even reversing T2D. One study, which analyzed 4.1 million person-years [a measurement that accounts for the number of people in a study and how long they spend in it] From the data, they showed that those who were following a healthy plant-based diet had a 34 percent lower risk than those who were not.
The worst food offenders, when it comes to diabetes risk, are ultra-processed sugary and fatty foods and processed meats, but there are some foods to avoid, or at least limit, in your diet that may surprise you .
1. High sugar fruits and dried fruits
Although fruit is an integral part of a healthy diet, some fruits, such as red grapes, red apples, bananas, mango and pineapple, are particularly high in sugar and should be eaten in smaller amounts. Similarly, drying fruit concentrates the sugars present, and although they can still be enjoyed as part of a healthy diet, try to limit consumption to 30g (or about one tablespoon) per day.
Best tip
Mitigate potential blood sugar spikes by combining sugary fruits with healthy fats and protein. Have a date stuffed with peanut butter or an apple with a slice of cheese.
2. Fruit juices
When the fruit is juiced, much of the fiber is removed, which concentrates the sugar and absorbs it into the bloodstream more quickly. This blood sugar roller coaster can, over time, lead to insulin resistance, the precursor to T2D.
Best tip
Have a smoothie rather than juice as more of the fiber is retained, and add oats and/or seeds to the mix. If you do have juice, limit your portion size to 150ml and eat foods high in protein and fibre, such as eggs on wholegrain toast.
3. fruit jam
Fruit jams and preservatives can be as high as 60 percent sugar. Eating jam on toast, especially fiber-rich whole grain toast, lowers the overall glycemic load (the rate at which food raises blood glucose levels), but it’s still a high-carb combo that’s not the best choice for pre-diabetes .
Best tip
Make some low-sugar chia jam by placing 300g of fresh or thawed frozen fruit in an airtight container; add 50ml water, 1 tsp lemon juice and 2 tbsp chia seeds. Mash together, pop on the lid, and put in the fridge for a few hours to thicken. This will keep for up to 4 days.
4. Flavored yogurt
Live, plain yogurt is a great source of protein and contains lots of gut-friendly bacteria, but most flavored yogurts have a lot of added sugar. Some of the top brands I checked had up to four teaspoons per serving.
Best tip
Now that you have your chia jam in the fridge, buy a good quality plain Greek yogurt and have a few tablespoons with a generous dollop of jam on top.
5. Rice cakes
Rice cakes may be marketed as a healthy, low-calorie option, but they’re also low in protein and fiber—and often low in flavor, too. They are mostly starchy carbohydrates, and have a very high glycemic index so they will spike blood sugars quickly.
Best tip
Choose whole grain, seeded crackers that are higher in fiber instead and choose toppings that are high in healthy fat and protein, such as avocado, feta or hummus.
6. diet fizzy drinks
It’s no secret that fizzy drinks are high in sugar; regular Coke has 35g per 330ml can (that’s 39 per cent of your recommended daily intake), so it seems like a good choice of sugar-free diet drinks for pre-diabetics. However, recent studies have found that the artificial sweeteners used in these drinks, such as aspartame and sucralose, can trigger insulin resistance over time.
Best tip
If you love fizzy drink, stick to sparkling water. You can always flavor it by adding slices of fresh lime, lemon, strawberry or cucumber.
7. ‘Healthy’ sweeteners
When trying to avoid refined sugar, sweeteners like honey and maple syrup are often considered healthier natural options. But the truth is that they still raise blood sugar levels and should only be eaten in small amounts.
Best tip
Fresh dates have a low glycemic index thanks to the fiber they contain. Make a fresh date sweetener by blending 200g pitted Medjool dates, 2 tsp lemon juice and 300ml water until smooth. Store in the fridge in an airtight container for up to 3 weeks.
