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April 29, 2024

4 Foods To Avoid If You Are Prediabetic

Ever wondered what foods to avoid if you are prediabetic? Managing your blood sugar levels is crucial, particularly if you are pre-diabetic. Knowing which foods to limit can play a significant role in maintaining your health.

Dietary Adjustments for Pre-Diabetic Individuals

Sweetened Products

Sweetened Products

Focus on reducing your intake of items high in added sugars. Switch to pure, unsweetened black coffee instead of adding sugar or condensed milk. Opt for plain tea, preferably traditional Chinese tea made solely from tea leaves.

Avoid sodas, even those with artificial sweeteners, as they can still disrupt your sugar levels. Consume whole fruits rather than fruit juices to benefit from the natural fiber, which can aid in managing sugar intake. Steer clear of high-sugar drinks like bubble tea.

Convenient Store-Bought Items

Convenient Store Bought Items

Steer clear of pre-packaged foods often found in supermarkets, as they generally contain unnatural additives such as colors, flavors, and preservatives that can adversely affect your health. These items typically have extended shelf lives, signifying the presence of undesirable chemicals.

Grain-Based Staple Goods

Grain Based Staple Goods

Be mindful of food made from highly refined grains. The intense refining processes used in today’s mills remove valuable fiber from foods such as bread, pasta, cakes, and pizza dough. Eating foods made with these flours can cause quick spikes in blood sugar levels.

Oils Used in Cooking

Oils Used in Cooking

Attempt to minimize consumption of foods prepared with vegetable seed oils. These oils can cause inflammation in your body. Recognize that many dining establishments tend to use vegetable seed oils due to their prevalence and low cost.

Whenever possible, choose to cook at home using oils that are not derived from vegetable seeds to better regulate your dietary fat intake.

Healthier Choice Recommendations

Swapping Out High-Sugar Beverages

Swapping Out High Sugar Beverages

To improve your well-being, especially if managing blood sugar levels, consider these drink alternatives:

  • Water: Plain or infused with natural flavors like cucumber, berries, or citrus.
  • Herbal Teas: Opt for varieties that require no sweeteners; enjoy them hot or iced.
  • Black Coffee: Drink it without sweeteners; explore different roasts for variety.

Whole Fruit Over Juice

Choose Whole Fruits

Here are some tips for incorporating more whole fruits into your diet:

  • Choose whole fruits over juices to gain the benefits of natural fibers.
  • Vary your fruit intake to enjoy a range of flavors and nutrients.
  • Control your fruit portions to manage sugar intake naturally.

Embracing Home-Cooked Meals

Embracing Home Cooked Meals

For healthier eating habits, consider these home cooking suggestions:

  • Cook with oils low in polyunsaturated fats to reduce inflammatory risk.
  • Prepare meals using fresh, whole ingredients instead of packaged items with additives.
  • Experiment with recipes that rely on whole grains and minimize the use of refined flours.

Making these dietary changes can significantly contribute to the management of your pre-diabetes. Remember, whole fruits are preferable to fruit juices, and homemade meals usually are the better option.

If you find these tips helpful, don't hesitate to like, share, and follow for more advice. Take care and embrace your journey to better health!

Manage prediabetes with smart choices: avoid sugary products, processed foods, refined grains & inflammatory oils. Opt for whole foods & home cooking.


  • Brother Soo

    Brother Soo is a health coach at The H2 Therapy. Discover how hydrogen therapy can help you to Sleep Better, Heal Faster , Reduce Inflammation Pain and Feel Stronger.

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