Dietary strategies to manage prediabetes and blood sugar

A diagnosis of prediabetes can serve as an early warning to prevent the development of type 2 diabetes through dietary and lifestyle adjustments. British physician Karan Rajan, speaking to the Mayo Clinic, identified several food groups and preparation methods that may help manage blood sugar levels.

Key recommendations include consuming lentils and beans, which are high in fiber and resistant starch, helping to slow glucose absorption. Oats are also highlighted for their beta-glucan fiber, which can reduce post-meal blood sugar spikes. Additionally, replacing refined carbohydrates with whole grains and swapping sugary snacks for nuts may improve insulin sensitivity.

Specific preparation techniques can also be beneficial. For instance, cooling cooked rice, pasta, or potatoes before consumption can convert some starch into resistant starch, which acts similarly to fiber in the digestive system. Rajan also suggests opting for pasta made from chickpeas or lentils to increase protein and fiber intake while reducing carbohydrate levels.