What foods and drinks are beneficial for pre-diabetic people's blood sugar?

People with prediabetes should control blood sugar by adding adequate fiber and protein to their meals, and increasing healthy fats to help reduce inflammation.

Foods rich in fiber

Eating enough fiber can help you stay full longer, avoiding the feeling of fatigue caused by consuming a lot of sweets. Fiber creates a feeling of fullness quickly, thereby limiting intake of too many calories and maintaining a healthy weight. Choose fiber-rich foods with a low glycemic index (GI) such as green leafy vegetables, non-starchy vegetables, whole grains, and legumes.

Foods rich in protein

According to Health, lean protein can increase the feeling of fullness for a long time, supplementing protein to increase muscle promotes stable metabolism. Lean meats such as beef, pork, skinless poultry, along with fish and plant protein sources, provide protein but generally do not increase blood sugar after meals.

People with prediabetes should limit red meat and processed meat because they contain a lot of saturated fat, preservatives and sugar. Consuming a lot of these foods can increase blood sugar, increasing the risk of developing type 2 diabetes.

Fruit

Fruit provides vitamins, minerals, antioxidants and fiber, which contribute to reducing inflammation, oxidative stress and supporting blood sugar control. Low-sugar varieties such as guava, green mango, apple, pear, plum have a low glycemic index, provide good carbohydrates, and are suitable for a healthy diet.

Good fats

The body needs fat to metabolize energy and reduce inflammation. Omega-3 fatty acids slow down the digestive process, helping the body absorb sugar from food into the blood slowly. Patients should prioritize olive oil and avocado, salmon, and nuts to supplement the body with omega-3 fatty acids.

You can drink green tea and coffee

According to Healthline, people with prediabetes or diabetes can choose green tea and pure coffee without added sugar in addition to filtered water. Coffee contains many anti-inflammatory compounds, which may support glucose metabolism and improve insulin sensitivity.

Green tea is rich in EGCG and catechins, which have antioxidant properties and may support insulin sensitivity and blood sugar control. Some studies also show that catechins may influence carbohydrate digestion, contributing to energy metabolism and weight control.

Anh Chi (Summary)