My first and foremost advice for you is to understand the concept of glycemic index (GI) of carbohydrates. The GI is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time – usually two hours. Carbohydrates in the high GI category raise your blood sugars more than the low GI category. Therefore, it is recommended to choose low GI carbohydrates more often to help with keeping blood sugar stable without causing a big spike. Refined carbohydrates coming from fast foods such as pizza, white bread, white rice, sugary drinks, and sodas rank high on GI and must be consumed moderately. Foods that rank low on GIare beans, sweet potatoes, grains like quinoa, bulgur, parboiled rice, and steel cut oats, and fruits like berries, mango, cantaloupe, and peach.

Note: - You can pair high GI foods with a lean source of protein like chicken, fish, or beans and fresh vegetables to prevent the blood sugar spike.

Fibre-rich foods keep you fuller for longer, prevent carbohydrate cravings, and lower inflammation in your body. The recommendation for daily fiber intake is 25 to 30 grams. Remember to include both soluble and insoluble fiber rich foods in your meals and snacks. Adequate intake of fiber also helps prevent constipation and naturally detox your body daily. Examples of fiber containing foods include whole grains like oats, barley, brown rice; fruits, non-starchy vegetables like broccoli, cabbage, okra, cauliflower, and leafy greens like spinach, arugula, and kale; nuts & seeds like flaxseed, chia seeds, pistachios, etc.

Sugar sweetened beverages contain empty calories and lack essential nutrients. They cause weight gain and as a result cause insulin resistance. It is also not recommended to swap sugar sweetened beverages with artificially sweetened ones as they result in more carbohydrate cravings and cause dysbiosis in your gut microbiome allowing more bad bacteria to thrive. Drink plenty of water daily to stay hydrated and if you crave the fizz (carbonation) then try carbonated waters like Bubly or Perrier.

Alcoholic beverages are dehydrating; therefore, we advise you to drink no more than 2 drinks per day if you are male, and 1 drink if you are a female. Keep a glass of besides that you can drink to prevent dehydration. Moreover, some alcoholic beverages contain high sugar levels that can spike your blood sugar levels. Hence, don’t drink alcohol on an empty stomach. Instead, pair it with a balanced meal containing protein, vegetables, and a healthy fat.

Exercise naturally lowers your blood sugars and improve your mood. Walking after meals is a great way to help lower your blood sugars after a meal.

These were some basic tips that can help reverse prediabetes. However, if you have a specific health condition or looking for an individualized prediabetes diet, then I would recommend booking our 3-month Diabetes/Prediabetes program to take charge of your blood sugar levels.

We, at My Practical Diet , aim to give our patients optimum customized health guidance according to their respective health conditions. We are a group of doctors and registered dietitians known to make healthy eating FUN and easy to incorporate in today’s fast-paced lifestyles. Check out our Weight Loss Programs for optimum eating & self-healing lifestyle. Also, check out our weight loss clinic in Markham too if you are located nearby. All our programs are offered virtually as well. Please visit our website https://mypracticaldiet.com to learn more.