Hidden sugar, or pre-diabetes as it is medically called, is one of the common health problems today. Millions of people around the world are unwittingly one step closer to diabetes at this stage. This condition is defined by blood sugar levels that are higher than normal but not at a level that can be diagnosed with diabetes. However, this stage presents a window of opportunity through which progress towards type 2 diabetes and associated health problems can be stopped. One of the main methods of treatment of hidden sugar is a healthy and regular diet. If hidden sugar is not controlled, it can be a risk factor for Type 2 diabetes and its complications. So, how should the hidden sugar diet be and what should these individuals eat and what should they not eat? Here in this article, we share our detailed recommendations on how to eat hidden diabetics .
What Should Hidden Diabetics Eat?
Individuals diagnosed with pre-diabetes should pay attention to their diet in order to keep their blood sugar at regular levels. The foods that should be consumed are generally foods with a low glycemic index, high in fiber, and rich in vitamins and minerals. So how should those with hidden diabetes be fed?
Try to choose foods rich in fiber because fibrous foods slow down digestion and ensure a balanced increase in blood sugar. For this reason, whole grains, vegetables, fruits and legumes should be preferred as a priority.
Whole grains: Whole grains such as whole wheat bread, oats, quinoa, brown rice are ideal options for hidden diabetics.
Vegetables: Vegetables low in starch such as broccoli, zucchini, cabbage, spinach should be included in every meal.
Fruits: Preference should be given to fruits with a low glycemic index such as apples, strawberries, blackberries and pears.
Be sure to include protein-containing foods in your meals. Proteins prevent sudden spikes in blood sugar by increasing the feeling of satiety.-Lean animal protein sources such as chicken, fish, turkey should be an important part of the daily diet.-Vegetable proteins such as lentils, chickpeas and beans are rich in both fiber and vitamin-mineral content.
Preferring vegetable oils , healthy fats for hidden diabetics both energize and help increase insulin sensitivity.-Oilseeds such as avocados, walnuts and almonds are included in this group.-Olive oil is one of the healthiest oil options that can be used in meals.
Foods with a low glycemic index raise blood sugar levels slowly and evenly. For this reason, foods such as oatmeal, wholemeal pasta, whole grain crackers should be added to the nutrition plan.
Probiotic Foods: Fermented foods such as yogurt, kefir, and pickles support gut health and indirectly contribute positively to blood sugar metabolism.
Water Consumption: Drinking enough water daily helps balance blood sugar. Instead of sugary drinks, water, herbal tea or unsweetened coffee should be preferred.
What Should Those With Hidden Diabetes Not Eat?
Hidden diabetics can keep their blood sugar levels under control more easily by avoiding certain foods. Here is the answer to the question of what those with hidden diabetes should not eat :
Refined Sugar and Sugar-Containing Foods: Sugary desserts, carbonated drinks, chocolates and sugar-added ready-to-eat foods should not be consumed as they rapidly increase blood sugar.
Processed Carbohydrates: Processed carbs such as white bread, white rice, and pasta can cause blood sugar spikes. Instead of such foods, whole grain alternatives should be preferred.
Trans Fats: Fast food, margarine, and packaged snacks contain trans fats. These fats both reduce insulin sensitivity and negatively affect heart health.
Sweetener Additive Products: Foods that contain artificial sweeteners can also be harmful. Consumption should be limited, as the long-term effects of these products are controversial.
Alcohol: Alcohol consumption can lead to sudden fluctuations in blood sugar. For this reason, alcohol should be consumed as little as possible or should be stopped completely.
Special Dietary Recommendations for Hidden Diabetics
For hidden diabetics, proper eating habits play a critical role in blood sugar management. Nutritional recommendations for hidden diabetics:
Regular Meals: Skipping meals can disrupt blood sugar balance by causing hypoglycemia, as it can cause prolonged hunger. It becomes difficult to maintain this balance in meals consumed after long-term hunger. You should plan meals every day in accordance with your life routine, and snacks should be planned regularly in addition to breakfast, lunch and dinner.
Portion Control: Both eating large amounts of food and not controlling portions in foods that negatively affect blood sugar can cause fluctuations in your blood sugar. For this reason, make it a habit to fill your plates with the portions you plan as much as you need.
Slow Consumption: Eating your meals slowly and chewing them thoroughly both facilitates digestion and physiologically affects the body’s satiety response in about 15-20 minutes and allows the feeling of satiety to occur earlier.
Cinnamon and Spices: Cinnamon is a natural spice that can help regulate blood sugar. It contains minerals and vitamins such as potassium and magnesium. It can be consumed with yogurt, tea or fruits. Turmeric and ginger can also exert positive effects in the same way.
Preparing Food at Home: Instead of ordering food from outside, preparing meals at home, the contents and measurements of which you will prepare yourself, helps you keep your diet under control. Thus, you can adapt to the hidden sugar diet rules more easily.
Healthy Alternatives That Can Be Consumed in Snacks
Snacks are critical in keeping blood sugar levels in balance and controlling hunger. It prevents long-term hunger and ensures that the body enters hyperglycemia in the first meal consumed after this hunger, and symptoms such as sleepiness and fatigue do not occur after meals. It is very important what we consume in the snack as well as making a snack. Here are healthy alternatives that can be consumed in between meals:
Nuts and Raw Seeds: Nuts, which are healthy fats, gradually raise and lower blood sugar because fat slows down carbohydrate absorption. A handful of almonds, walnuts or pumpkin seeds is ideal as a healthy snack.
Dairy Products: Alternatives such as unsweetened yogurt and unsweetened coffees prepared with milk, that is, dairy products with both carbohydrate and protein content, can be preferred to balance blood sugar.
Whole Grain Crackers Cheese: The carbohydrate and protein duo is also very successful in balancing blood sugar. Consuming low-fat cheese alongside whole-grain crackers gives energy and keeps blood sugar stable.
Smoothie: Prepared with unsweetened yogurt, blueberries and spinach, the smoothie offers a snack that is high in both fiber content and nutritional value. It can be a fun snack!
Hidden sugar can be controlled with the right eating habits and both its symptoms and progression into Type 2 diabetes can be prevented. Fiber-rich foods, healthy carbohydrates with a low glycemic index, healthy fats, and protein sources are the cornerstones of the hidden sugar diet. In addition, regular meals and healthy snacks are helpful in maintaining blood sugar balance. You can adopt a healthier lifestyle by avoiding refined sugar, processed carbohydrates, and trans fats. Remember, controlling hidden sugar requires lifestyle changes, not just a diet.
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