You must have often heard about diabetes. This is a disease in which the level of blood sugar in the body increases; to control this, some lifestyle changes, a healthy diet, and exercise become necessary. Perhaps you have also heard about prediabetes.

Prediabetes is a condition in which the blood sugar level in your body increases, but it does not reach a level that can be considered type 2 diabetes. The good thing is that it can be reversed. For this also, proper diet, healthy lifestyle, and being physically active are necessary.

But if you are found to be prediabetic in your report and do not remove some things from your diet, then it can silently make things worse for you. This makes it difficult to manage the sugar level. Let's know about these food items.

Diabetes, how to avoid it?

Fitness coach Navneet Ramprasad has shared a video to tell people about the food items that diabetics as well as pre-diabetics should avoid eating. Otherwise, they can silently harm your health. These include-

Brown bread (or even 'multigrain' bread)
If you have diabetes or you are pre-diabetic, then you should avoid eating brown bread or even 'multigrain' bread. Because most packaged brown breads are made by adding refined flour and colors. They increase blood sugar as fast as white bread, especially when eaten on an empty stomach in the morning - when insulin sensitivity is the lowest. Better options are: whole grains like roti or oatmeal.

Fruit juice, whether fresh or homemade
People often include fruit juice in their breakfast, thinking it is healthy, but it is bad for your health, even if it is made at home. When fruit is juiced, the fibre is removed, leaving only liquid sugar. Even “no sugar added” juices can cause a rapid rise in blood sugar. For diabetics, it is better to avoid juices altogether or eat whole fruits in small quantities—along with protein (such as dry fruits).

Sugary tea and sweet biscuits
This combination is everyone’s favourite, especially in Indian households. But as common as this combination is, it is also harmful. Just two teaspoons of sugar and two glucose-heavy biscuits, eaten 2-3 times a day, can raise blood sugar more than most whole foods. Better option: Have soaked almonds or roasted seeds with unsweetened tea.

Fried and packaged snacks (puffed rice, khakhra, sev, mixture)
All these snacks may seem light, but they are often loaded with refined carbs and inflammation-inducing oils. Consuming them in the evening destabilizes blood sugar, brings on insulin spikes, and can lead to poor sleep or late-night cravings. Better options for snacking: boiled chana, sprouted moong or homemade healthy trail mix.

PC Social media