According to the American Diabetes Association, 7.8 percent of the population, or 23.6 million people, now have diabetes. If you’re at a high risk for diabetes then it’s extremely important for you to avoid eating sugary foods. The American Diabetes Association states that the glycemic index (GI) is used to measure how blood glucose levels are affected by certain types of foods. Below you’ll find some ideas for foods that you can include in your diet.
A diet for people who are at high risk for diabetes should contain high quantities of vegetables. Vegetables have an extremely low GI rating, and also have an extremely high quantity of fiber. Foods with lower GI ratings are digested more slowly, which provides for long-lasting energy. Salads are a great meal for anyone who is at a high risk for diabetes. Meals, such as salads, that are high in fiber are also significantly more filling, which prevents sugar cravings. According to the American Diabetes Association, tomatoes, mushrooms, cabbage, green beans, and red peppers all have a GI score under 20. These vegetables are great for a salad if you are at a high risk for diabetes.
Adding beans to your meal is a great way to make your salads more interesting. Red lentils, butter beans, yellow split beans, navy beans, and green lentils all have a GI rating of under 40. You can also have beans as a snack from time to time throughout your day. Beans also contain extremely high quantities of fiber which make them extremely filling.
Diets for people who are at a high risk for diabetes should contain certain types of fruits. Some fruits have extremely low GI ratings while other fruits have extremely high GI ratings. Fruit salads are a great meal choice for someone who’s at a high risk for diabetes as long as it is created with fruits that have a low GI rating. Fruits that have a GI score under 30 include plums, cherries, prunes, grapefruit, and peaches. Fruits are also extremely high in fiber which makes a fruit salad an extremely filling meal. There are also fruits that should be avoided if you are at a high risk for diabetes. For example, sultanas, pineapples, watermelon and mangoes all have a GI score that’s over 50.