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If you have been diagnosed with pre-diabetes, it’s important to take steps to prevent it from turning into full-blown diabetes. One of the most effective ways to do this is by making changes to your diet. By choosing the right foods and avoiding the wrong ones, you can help keep your blood sugar levels under control and reduce your risk of developing diabetes.

Foods to Avoid

Some foods are particularly problematic for people with pre-diabetes. By limiting your intake of the following foods, you can help keep your blood sugar levels stable:

• Sugary soft drinks: These drinks are packed with sugar and can cause your blood sugar levels to spike.
• Processed snacks: Chips, crackers, and other processed snacks are often high in carbohydrates and can cause your blood sugar levels to rise.
• Sweetened cereal: Many breakfast cereals are loaded with sugar. Choosing a lower-sugar option can help keep your blood sugar levels under control.
• White bread and pasta: Foods made from white flour, like white bread and pasta, can cause blood sugar levels to spike. Opt for whole-grain versions instead.
• Sugar: Limiting your intake of added sugars can help keep your blood sugar levels under control. Watch out for hidden sources of sugar in foods like salad dressings, marinades, and sauces.
• Fried foods: Fried foods are high in fat and can cause your blood sugar levels to spike. Choose healthier cooking methods, like baking or grilling, instead.
• Alcohol: Drinking alcohol can cause your blood sugar levels to dip dangerously low. If you do choose to drink, limit your intake and monitor your blood sugar levels closely.

Foods to Eat

Choosing the right foods can help keep your blood sugar levels stable and reduce your risk of developing diabetes. Try to incorporate the following healthy foods into your diet:

• Fiber-rich foods: Foods that are high in fiber, like fruits, vegetables, and whole grains, can help keep your blood sugar levels under control.
• Lean protein: Choosing lean protein sources, like chicken, fish, and tofu, can help keep you full and prevent blood sugar spikes.
• Healthy fats: Foods that are high in healthy fats, like nuts, seeds, and avocado, can help keep your blood sugar levels under control.
• Low-fat dairy: Dairy products that are low in fat, like milk, yogurt, and cheese, can be a good source of protein and calcium.
• Water: Drinking plenty of water can help keep you hydrated and prevent blood sugar spikes.

By making smart food choices and avoiding problematic foods, you can help prevent pre-diabetes from turning into full-blown diabetes. Talk to your healthcare provider for more personalized advice on managing your pre-diabetes and reducing your risk of developing diabetes in the future.

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