Diabetes does not mean a life of never again eating ‘bad’ foods – although some do choose to stick to a healthy diet and steer clear of foods that may have a negative impact on their sugar levels. But it is more limiting and controlling the intake of foods you know that will increase your sugar levels rapidly, leading to what is known as a ‘diabetic stroke’. Even if it does not get this serious, over indulging too often can lead to serious complications such as kidney disease, blindness, and the need for amputation. But before it gets that bad, you can head off Type II diabetes by controlling what you eat now, especially if you have been given a diagnosis of ‘pre-diabetes’ or ‘insulin resistance’.

Foods containing saturated fat (that easily gets deposited in your body) should be avoided strictly. The extra calories that you consume everyday get stored in fat cells, and show up around your tummy. Fast foods and crispy fried snacks are another enemy of a diabetes-free life. Replace white breads with cereals at breakfast, and switch over to fruit juices – or better still, water – instead of sugary aerated drinks. Eat small meals several times a day, instead of an elaborate filling lunch. Dinner should be light and balanced with all the nutrients and food groups. Whole grain foods, fruits like apple and leafy green vegetables will help you prevent diabetes.

All carbohydrate rich food that you consume does not have the same effect on the level of blood sugar. The glycemic index helps you understand the difference by listing the carbohydrates according to their ranks. Not only people who are obese or genetically prone to diabetes can make good use of the Glycemic index – it can help even healthy people eat better and be more aware of the impact on their bodies when they consume carbohydrates. It is equally important for all of us to keep a check on blood sugar levels, and find out which food causes fewer fluctuations in insulin and blood sugar levels. Foods can be segregated into three categories - high GI foods, medium and low GI foods.

If the foods you are consuming are all high GI foods, then it is going to have a detrimental effect on your health over time. The low GI foods have a number of positive effects, especially in diabetes prevention. They aid in weight loss and also increase the insulin sensitivity of your body. You feel less hungry after consuming low glycemic index foods (and you stay fuller for longer) and the stamina of the body is enhanced greatly. Bran, barley, oats and whole grains are few low glycemic index foods.