‘Don’t skip the veggies.’

Non-starchy vegetables like bell peppers, broccoli, cucumbers, and tomatoes are essential for pre-diabetes management.

They’re low in calories but high in fiber, vitamins, minerals and phytonutrients.

A sautéed salad 10-15 minutes prior your main meal will fill you up, reduce cravings, and significantly lower the blood sugar spike you experience when eating a main meal.

Aim to consume at least 500g of cooked and raw veggies everyday.

Protein sources like beans, lentils, chickpeas, eggs and tofu.

Protein helps stabilize blood sugar levels and promotes satiety, lowering hunger and cravings.

Aim to include a serving or two of foods rich in protein in each meal to prevent spikes in blood sugar levels.

If you are an omnivore clean meats like chicken, fish etc can be a good addition and will promote satiety.

Just ensure these meats are from pasture-raised animals who are not fed hormones or antibiotics.

Overall your protein intake should be between 1.2g-1.5g/kg of bodyweight.

For example, if you weigh 70kg then your protein intake should be between 84-105g/day.

Focus on cold pressed coconut oil, extra-virgin olive oil, mustard oil or ghee.

1-2 table spoon of these healthy oils will not only make your meals tasty, but also largely slow down the gastric emptying.

One gram of fat has 9 calories and that’s why they are absorbed slowly.

A pro tip that I give to my students is to always prioritize protein and healthy fats in a meal and never eat carbohydrate-rich foods all by themselves.

Don’t forget to include fat calories from nuts like walnuts and almonds and seeds like chai, pumpkin and flaxseeds.

Aim to get at least 30% of calories from these healthy fats.

I get many questions from my students and clients.

They ask me, Akash: Should we go on keto and completely remove carbohydrates to manage high blood sugar levels and improve insulin resistance?

Well, You don’t have to cut out entire food groups.

While the Keto diet might work for some, it’s often considered extreme, especially for vegans/vegetarians.

The real issue isn’t carbohydrates in general, but rather ultra-processed and refined carbs, along with added sugars, coupled with a sedentary lifestyle, which poses a significant risk for pre-diabetics.

Carbohydrate-rich foods can be a fabulous addition to your diet if chosen wisely.

They offer essential nutrients like dietary fiber, vitamins, minerals, antioxidants.

Legumes, such as dals and beans, are high in carbs but low on the glycemic index and packed with dietary fiber, making them a great choice.

Opt for whole grains like millets ragi, jowar, and bajra, over wheat or rice, as they have a lower glycemic index and almost double the fiber content.

But be cautious with fruits, choosing ones lower in sugar.

Enjoy fruits as a dessert post-meal, in limited quantities, 1-2 units are sufficient.

Once again here’s a list of 7 food categories that you should include daily as someone with pre diabetes:

1.Non-Starchy Vegetable:

Broccoli, Spinach, Tomatoes, Cucumber.

2.Proteins:

Dal, Beans, Tofu, Eggs, Paneer, Yogurt, Buttermilk

3.Lean Protein:

Chicken, Fish

4.Healthy Cooking Oil:

Cold pressed coconut oil, extra-virgin olive oil, mustard oil or ghee

5.Healthy Fats:

Almonds, Walnuts, Chia, Flaxseeds

6.Whole Grains:

Millets: Ragi, Jower, Bajra; Steel-cut Oats

7: Low-Sugar Fruits:

Berries, Avocado, Oranges

Stay Healthy, Stay Fabulous!