By Jennifer Keirstead, Holistic Nutritionist
Along with stress reduction for staying clear of insulin resistance, as discussed in our prior blog by Kirkland Shave, what could be more impactful in preventing Pre-Diabetes than what you eat? Working powerfully together as the one-two punch in regulating blood sugar, lowered stress and a healthy diet are vital to avoid insulin resistance, and ultimately Type 2 Diabetes.
Tips for Preventing Pre-Diabetes with Diet:
- Focus on a diet full of healthy fats, protein and complex carbohydrates. Complex carbs include whole grains complete with all of their fibre and nutrients intact. Some of my favorites include millet, brown rice, quinoa, buckwheat and steel-cut oats.
- Eliminate processed foods from your diet, such as packaged snacks, refined sugar, baked goods, cookies, candy, fruit juices, soda and aspartame.
- Avoid hydrogenated oils or trans fatty acids such as margarine and canola oil. Replace these fats with the healthy ones found in avocados, eggs, nuts and seeds, flax meal, plain yogurt, olive and coconut oil.
- Enjoy organic, nutrient-rich meat and wild fish, such as grass fed beef, lamb, organic chicken and fatty fish such as wild salmon and cod.
- Limit refined grains. These are characterized as being “white” and void in fibre and nutrients, and include anything with white flour (breads, rolls), white rice, processed cereals and white pasta.
Ideally, the majority of your diet should consist of leafy green vegetables, squashes, eggs, nuts and healthy meats for protein, and good fats, while avoiding sugar and refined or simple carbohydrates.
Did you know?
An increase in trace minerals can help regulate blood sugar levels. Supplements such as chromium, magnesium and zinc can be found at your local health and vitamin store. Food sources high in trace minerals include dark leafy-green vegetables such as chard, spinach, kale, collards and sea vegetables. Instead of regular table salt, choose Celtic sea salt as an excellent source of trace minerals.