As many as 3.2 million individuals in the UK are classified as prediabetic, putting them at heightened risk for developing Type 2 diabetes (T2D) due to elevated blood glucose levels, according to Diabetes UK. If left unaddressed, prediabetes can lead to severe health complications such as heart disease, stroke, and nerve damage.
Prediabetes often presents no symptoms, meaning many remain unaware of their condition. Recognized risk factors include obesity, smoking, physical inactivity, as well as age and ethnicity. A blood test is the only definitive way to diagnose prediabetes. However, lifestyle changes—particularly dietary improvements—are crucial for preventing or even reversing T2D. A study analyzing over 4.1 million person-years of data found that individuals adhering closely to a healthy plant-based diet reduced their diabetes risk by 34 percent compared to those who did not.
While ultra-processed sugary foods and processed meats are commonly known offenders, several other seemingly healthy options can also pose risks. Here are seven surprising foods to limit in your diet:
1. High-Sugar Fruits and Dried Fruits: Fruits such as red grapes, bananas, and mangoes are high in sugar. Dried fruits concentrate this sugar; limit intake to about 30g per day. Pairing these with healthy fats and proteins can help mitigate blood sugar spikes.
2. Fruit Juices: Juicing removes much of the fiber, leading to quicker sugar absorption and potential insulin resistance. Opt for smoothies that retain fiber, and limit juice portions to 150ml.
3. Fruit Jams: Many jams are up to 60% sugar. While spreading jam on wholegrain toast can reduce glycaemic load, it’s still a high-carb choice. Consider making low-sugar chia jam for a healthier alternative.
4. Flavoured Yogurts: Although plain yogurt is nutritious, many flavored varieties contain significant added sugars. Choose plain Greek yogurt and add chia jam for sweetness without the excess sugar.
5. Rice Cakes: Marketed as healthy, rice cakes are low in protein and fiber, and high in carbohydrates, which can spike blood sugar levels. Opt for wholegrain crackers instead, topped with healthy fats and proteins.
6. Diet Fizzy Drinks: While sugar-free sodas appear to be healthier, studies suggest that artificial sweeteners may contribute to insulin resistance. Sparkling water with fresh fruit slices is a better option.
7. ‘Healthy’ Sweeteners: Natural sweeteners like honey and maple syrup can still elevate blood sugar levels and should be used sparingly. Instead, consider using a fresh date sweetener made from blended dates for a lower glycaemic index alternative.
By being mindful of these foods, individuals can better manage their prediabetes and reduce their risk of developing Type 2 diabetes.
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