7- Eat a high fibre diet :
Dietary fibre is the indigestible portion of plant foods. There are two types of fibre and eating plenty of both types is crucial for preventing pre-diabetes turning into the full-blown variety.
Soluble fibre is fibre that dissolves in water to form a viscous gel-like material that slows the rate at which food is absorbed, reducing the likelihood of sudden spikes in blood glucose.
Insoluble fibre cannot dissolve in water but does absorb water which makes your stool more bulky, easing its passage. It too is linked to reductions in blood glucose but how it works is not clear.
The main sources of soluble fibre are... legumes (beans, peas, etc)... grains (oats, rye and barley)... vegetables such as broccoli, carrot and artichokes... root vegetables such as sweet potatoes and onions... and the insides of some fruits such as prunes, plums, berries, bananas, apples and pears.
Insoluble fibre is mostly found in... whole grains... wheat and corn bran... nuts and seeds... potato skins... flax seeds... fruit such as avocados and bananas... some skins such as on tomatoes... and vegetables such as green beans, cauliflower, courgettes (zucchini) and celery.
Some plants contain significant amounts of both soluble and insoluble fibre. Eat plenty of vegetables and fruit and you will get enough fibre to prevent your pre-diabetes developing into diabetes.
Dietary fibre is the indigestible portion of plant foods. There are two types of fibre and eating plenty of both types is crucial for preventing pre-diabetes turning into the full-blown variety.
Soluble fibre is fibre that dissolves in water to form a viscous gel-like material that slows the rate at which food is absorbed, reducing the likelihood of sudden spikes in blood glucose.
Insoluble fibre cannot dissolve in water but does absorb water which makes your stool more bulky, easing its passage. It too is linked to reductions in blood glucose but how it works is not clear.
The main sources of soluble fibre are... legumes (beans, peas, etc)... grains (oats, rye and barley)... vegetables such as broccoli, carrot and artichokes... root vegetables such as sweet potatoes and onions... and the insides of some fruits such as prunes, plums, berries, bananas, apples and pears.
Insoluble fibre is mostly found in... whole grains... wheat and corn bran... nuts and seeds... potato skins... flax seeds... fruit such as avocados and bananas... some skins such as on tomatoes... and vegetables such as green beans, cauliflower, courgettes (zucchini) and celery.
Some plants contain significant amounts of both soluble and insoluble fibre. Eat plenty of vegetables and fruit and you will get enough fibre to prevent your pre-diabetes developing into diabetes.
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