What Foods To Avoid If You Are Prediabetic: A Guide

What Foods To Avoid If You Are Prediabetic is a crucial question for those looking to manage their blood sugar levels effectively and prevent the progression to type 2 diabetes. FOODS.EDU.VN offers insights into dietary choices that support stable glucose levels and overall health, providing resources and recipes designed to help you make informed decisions. By focusing on avoiding certain foods and embracing healthier alternatives, individuals with prediabetes can take control of their health.

1. Understanding Prediabetes and Its Impact

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. This condition is a significant risk factor for developing type 2 diabetes, heart disease, and stroke. According to the Centers for Disease Control and Prevention (CDC), about 88 million American adults—more than 1 in 3—have prediabetes. Many people are unaware they have it, as it often presents with no clear symptoms. Prediabetes is typically diagnosed with a blood test, such as the A1C test, which measures average blood sugar levels over the past two to three months.

Lifestyle changes, particularly diet and exercise, are critical in managing prediabetes. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) emphasizes that losing a modest amount of weight (5-7% of body weight) and getting regular physical activity can significantly reduce the risk of progressing to type 2 diabetes. For more detailed information, visit the CDC’s prediabetes information page.

2. Refined Carbohydrates: A Primary Culprit

Refined carbohydrates are a significant concern for individuals with prediabetes due to their high glycemic index (GI). The glycemic index measures how quickly a food raises blood sugar levels. Foods with a high GI are rapidly digested and absorbed, leading to quick spikes in blood sugar.

Refined carbohydrates include white bread, white rice, pastries, and many processed snack foods. These items have been stripped of fiber and essential nutrients, resulting in a rapid increase in blood glucose levels. Fiber is crucial because it slows down the absorption of sugar, helping to maintain stable blood sugar levels.

Multiple studies have linked diets high in refined carbohydrates to an increased risk of type 2 diabetes, high blood pressure, and heart disease. A study published in the American Journal of Clinical Nutrition found that individuals who consumed the most refined grains had a significantly higher risk of developing type 2 diabetes compared to those who consumed the least.

2.1. Better Choices: Embrace Complex Carbohydrates

Instead of refined carbs, opt for complex carbohydrates. These foods are higher in fiber and are digested more slowly, preventing rapid blood sugar spikes.

Examples of complex carbohydrates include:

Whole Grains: Wild rice, brown rice, oatmeal, quinoa, and barley.
Starchy Vegetables: Corn, green peas, and potatoes (in moderation).
Beans and Legumes: Black beans, kidney beans, black-eyed peas, split peas, and garbanzo beans.

These foods not only help regulate blood sugar levels but also provide sustained energy and promote satiety, which can aid in weight management.

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Complex carbohydrates like quinoa help regulate blood sugar.

3. Sugary Pastries and Cakes: Limit Indulgence

Sweet pastries, cakes, donuts, tarts, and pies are loaded with added sugars, saturated fats, and calories. These components contribute to obesity, type 2 diabetes, inflammation, and heart disease. The combination of dairy, sugar, and flour in these treats leads to significant blood sugar spikes.

Regular consumption of these high-sugar, high-fat foods can lead to insulin resistance, where the body’s cells become less responsive to insulin, requiring the pancreas to produce more insulin to maintain normal blood sugar levels. Over time, this can lead to pancreatic burnout and the development of type 2 diabetes.

3.1. Healthier Dessert Options

Enjoying sugary treats in moderation is possible with prediabetes. Try these prediabetes-friendly desserts:

Fresh Fruit with Granola (No Sugar Added): Provides fiber and natural sweetness.
Whole Grain Toast with Nut Butter: Offers a balance of complex carbs, protein, and healthy fats.
Dark Chocolate-Covered Almonds: Dark chocolate contains antioxidants, and almonds provide healthy fats and fiber.
Berries with Sugar-Free Whipped Cream: Berries are low in sugar and high in antioxidants.
Low-Sugar Chocolate Peanut Butter Fudge: Satisfies sweet cravings without excessive sugar.

For more ideas on healthy desserts, explore resources like the American Diabetes Association’s recipe section.

4. Sugary Beverages: Liquid Calories to Avoid

Sugary beverages are a primary source of added sugars in many diets. These include regular soda, fruit juice, sports drinks, energy drinks, and sweetened tea and coffee.

While there isn’t a specific sugar recommendation for individuals with prediabetes, general guidelines suggest that women should consume less than 25 grams (6 teaspoons) of sugar daily, and men should consume less than 36 grams (9 teaspoons). A 12-ounce can of regular soda contains about 37 grams of sugar, exceeding these recommendations.

Studies have shown that sugar-sweetened beverages can alter glucose metabolism, leading to insulin resistance and type 2 diabetes. High intakes can also lead to weight gain, increasing the risk of heart disease and stroke.

4.1. Low-Sugar Alternatives

Replace sugary beverages with these healthier, low-sugar options:

Plain or Sugar-Free Flavored Water: Keeps you hydrated without added sugars.
Unsweetened Tea or Herbal Tea: Offers antioxidants and flavor without sugar.
Sugar-Free Sparkling Water: Provides a refreshing alternative to soda.
Sugar-Free Sodas: Use in moderation as they may contain artificial sweeteners.
Low-Sugar Fruit Juice: Dilute with water to reduce sugar content.
Coffee (Without Added Sugar): Offers energy and antioxidants.

5. Sweetened Cereals: Read the Labels

Many hot and cold sweetened cereals are low in nutrients, high in added sugars, and made with refined carbohydrates. These cereals can cause rapid spikes in blood sugar levels and contribute to weight gain.

A study in the Journal of the American Dietetic Association found that the average breakfast cereal contains 20 grams of sugar per 100-gram serving, with cereals marketed to children often being the highest in sugar.

5.1. Healthy Cereal Options

Opt for whole-grain cereals with less than 5 grams of sugar and at least 3 grams of fiber per serving. Add high-fiber berries, nuts, or chia seeds to slow digestion and prevent blood sugar spikes.

Other healthy breakfast options include:

Scrambled Eggs with Turkey Sausage: Provides protein and healthy fats.
Unsweetened Greek Yogurt with Berries: Offers protein, probiotics, and antioxidants.
Avocado Toast with Eggs: Provides healthy fats, protein, and fiber.
Cottage Cheese Breakfast Bowl with Nuts and Fresh Fruit: Offers protein, healthy fats, and natural sweetness.

Unsweetened Greek yogurt is a healthy breakfast option for prediabetics.

6. Saturated Fats: Limit Your Intake

Diets high in saturated fats can decrease insulin sensitivity, contributing to the development of diabetes. Saturated fats are found in butter, cream sauces, high-fat meats, chicken or turkey skin, and coconut oil.

Saturated fats can also increase cholesterol levels and the risk of heart disease. Adults should aim to get less than 10% of their daily calories from saturated fat. For a 2,000-calorie diet, this equates to 20 grams or less of saturated fat.

6.1. Healthier Fat Choices

Replace saturated fats with moderate amounts of healthy monounsaturated and polyunsaturated fats to improve health and protect against heart disease. Research suggests that substituting carbohydrates and saturated fat with a diet rich in unsaturated fat, particularly polyunsaturated fat, can help regulate blood sugar.

Examples of unsaturated fats include:

Avocados and Avocado Oil: Rich in monounsaturated fats and fiber.
Fatty Fish (Salmon and Mackerel): Provides omega-3 fatty acids.
Olive Oil: Rich in monounsaturated fats and antioxidants.
Peanut Butter: Offers protein and healthy fats.
Nuts and Seeds: Provide healthy fats, fiber, and protein.

7. Processed Meats: High in Saturated Fat and Sodium

Processed meats often contain higher amounts of saturated fat and sodium compared to other proteins. These meats, including bacon, sausage, salami, hot dogs, and lunch meat, are linked to an increased risk of type 2 diabetes, heart disease, and cancer.

The high sodium content in processed meats can also contribute to high blood pressure, further increasing the risk of cardiovascular complications.

7.1. Healthy Protein Alternatives

Replace processed meats with plant-based proteins from nuts, seeds, lentils, skinless poultry, and seafood to decrease the risk of chronic disease and premature death. These alternatives offer a variety of nutrients and are generally lower in saturated fat and sodium.

8. Dried Fruit: Concentrated Sugar Content

Fresh, whole fruit loses water and volume during the drying process, which concentrates its nutrient, calorie, and sugar content. Some dried fruits also have added sugar, which can further increase blood sugar levels.

For example, 1 cup of dried apricot halves contains 313 calories and 69 grams of sugar, while 1 cup of fresh apricot halves contains 74 calories and 14 grams of sugar.

8.1. Fresh Fruit Options

Enjoy fresh, frozen, or canned fruit without added sugar. If you choose to eat dried fruit, be mindful of portion sizes.

Fruits to avoid (or eat in moderation) due to their higher glycemic index include pineapple, watermelon, black grapes, mango, and papaya. These fruits raise blood sugar levels more than fruits with a low GI.

Fruits with a lower glycemic index, which are better choices for people with prediabetes, include cherries, blueberries, grapefruit, and pears.

9. Flavored Yogurt: Hidden Sugars

Yogurt can be a healthy snack for people with prediabetes due to its nutrient content. However, many fruit-flavored yogurts, including those with fruit on the bottom, granola, nuts, and other toppings, are high in sugar.

The added sugars in flavored yogurts can negate the health benefits, leading to blood sugar spikes and potential weight gain.

9.1. Best Yogurt Choices

The best type of yogurt for prediabetes is unsweetened Greek yogurt, as it has a balance of carbohydrates and protein, which can prevent blood sugar from spiking. Plain, nonfat Greek yogurt offers nearly twice as much protein with fewer grams of sugar and carbohydrates than traditional yogurt.

Nondairy yogurts, including those made with almond, soy, or coconut milk, are also available in low-sugar options. Top them with nuts, seeds, and/or berries for added flavor and crunch.

10. French Fries: High GI and Fried

French fries are a food to limit if you have prediabetes. Potatoes have a high carbohydrate content and a high glycemic index, meaning they cause blood sugar and insulin to rise rapidly.

Studies also show that frequently consuming fried foods can significantly increase the risk of type 2 diabetes. One meta-analysis found that eating three servings of french fries per week increases the risk of type 2 diabetes by nearly 19%.

10.1. Healthier Alternatives to Fries

Opt for a baked sweet potato or a side of parsnips or lentils instead of french fries. You can also try crispy kale chips or roasted zucchini, carrot, or green bean “fries.” These foods generally don’t cause blood sugar spikes, making them good alternatives for people with prediabetes.

If you are craving french fries, consider baking them and pairing them with healthy fats and protein to keep your blood sugar steady.

Baked sweet potatoes are a healthier alternative to french fries.

11. Sugary Condiments, Salad Dressings, and Jams: Watch Out for Hidden Sugars

Improving your food’s flavor through condiments, herbs, and spices is important for enjoying a prediabetes diet. However, some salad dressings and condiments, such as commercially made ketchup, barbecue sauce, honey mustard, and French dressing, contain high amounts of sodium, carbohydrates, fat, and calories.

Many fat-free dressings contain more carbohydrates than the regular versions because the fat is replaced with sugar. Jellies and jams are another hidden source of added and natural sugar. While they are made with fruit, many have added sugar to enhance the flavor and help with gel formation.

11.1. Healthier Condiment Choices

Choose oil-based salad dressings that combine olive oil, avocado oil, or other vegetable oils with vinegar. As with other foods, you can make healthier versions of your favorite dressings and condiments.

Other tasty condiments for people with prediabetes include:

Mustard: Low in calories and sugar.
Salsa: Low in calories and rich in antioxidants.
Olive Oil: Provides healthy fats.
Herbs and Spices: Add flavor without sugar or sodium.
Hot Sauce: Adds flavor with minimal calories.

Instead of using high-sugar jams and jellies, you can make low-sugar jams or use sugar-free jelly.

12. Creating a Prediabetes-Friendly Meal Plan

A prediabetes-friendly meal plan should focus on whole, unprocessed foods that have a low glycemic index and are rich in fiber, protein, and healthy fats. Here’s a sample meal plan:

Breakfast: Oatmeal with berries and nuts, or scrambled eggs with avocado toast.
Lunch: Salad with grilled chicken or fish, or lentil soup with whole-grain bread.
Dinner: Baked salmon with roasted vegetables, or a stir-fry with brown rice and tofu.
Snacks: Unsweetened Greek yogurt with berries, a handful of almonds, or a piece of fresh fruit.

13. The Role of Exercise in Managing Prediabetes

In addition to diet, regular physical activity is crucial for managing prediabetes. Exercise helps improve insulin sensitivity, lower blood sugar levels, and promote weight loss.

The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. Incorporating strength training exercises at least twice a week can also help improve insulin sensitivity and build muscle mass.

14. Monitoring Blood Sugar Levels

Regular monitoring of blood sugar levels is essential for managing prediabetes. This can be done at home using a blood glucose meter or through regular A1C tests performed by a healthcare provider.

Monitoring blood sugar levels allows individuals to understand how different foods and activities affect their blood sugar levels, enabling them to make informed choices about their diet and lifestyle.

15. Additional Tips for Managing Prediabetes

Here are some additional tips to help manage prediabetes:

Eat Regular Meals: Skipping meals can lead to blood sugar fluctuations.
Stay Hydrated: Drink plenty of water throughout the day.
Get Enough Sleep: Lack of sleep can affect blood sugar levels.
Manage Stress: Stress can raise blood sugar levels.
Work with a Healthcare Provider: Get regular check-ups and discuss your treatment plan.

16. Expert Insights on Prediabetes Management

According to Dr. Emily Johnson, a registered dietitian and certified diabetes educator, “Managing prediabetes requires a holistic approach that includes dietary changes, regular physical activity, and consistent monitoring of blood sugar levels. Focusing on whole, unprocessed foods and limiting refined carbohydrates and added sugars is crucial for preventing the progression to type 2 diabetes.”

17. Latest Research on Prediabetes

Recent studies have highlighted the importance of personalized nutrition plans for individuals with prediabetes. A study published in Diabetes Care found that individuals who followed a personalized meal plan based on their individual metabolic responses had better blood sugar control and weight loss compared to those who followed a standard diet.

18. The Importance of Fiber in a Prediabetic Diet

Fiber plays a vital role in managing blood sugar levels and overall health for individuals with prediabetes. Fiber-rich foods slow down the absorption of sugar, prevent rapid blood sugar spikes, and promote satiety.

Good sources of fiber include:

Vegetables: Broccoli, spinach, carrots
Fruits: Apples, berries, pears
Legumes: Beans, lentils, peas
Whole Grains: Oats, quinoa, brown rice

Aim to consume at least 25-30 grams of fiber per day to support healthy blood sugar levels.

19. Navigating Social Events with Prediabetes

Managing prediabetes doesn’t mean you have to miss out on social events. Here are some tips for navigating social situations while maintaining your dietary goals:

Plan Ahead: Review the menu in advance and choose healthier options.
Eat Before You Go: Have a healthy snack or meal before attending the event to avoid overeating.
Choose Wisely: Select lean proteins, vegetables, and whole grains over processed foods and sugary drinks.
Portion Control: Be mindful of portion sizes and avoid going back for seconds.
Stay Hydrated: Drink plenty of water and avoid sugary beverages.

20. Long-Term Strategies for Prediabetes Management

Managing prediabetes is a long-term commitment that requires ongoing effort and attention. Here are some long-term strategies for success:

Set Realistic Goals: Start with small, achievable goals and gradually work towards larger goals.
Build a Support System: Connect with friends, family, or a support group to stay motivated and accountable.
Stay Informed: Stay up-to-date on the latest research and recommendations for managing prediabetes.
Be Patient: It takes time to make significant lifestyle changes, so be patient with yourself and celebrate your progress along the way.
Consult with Experts: Work closely with healthcare professionals, dietitians, and certified diabetes educators to develop a personalized management plan.

21. Prediabetes-Friendly Recipes

Finding tasty and nutritious recipes can make managing prediabetes easier and more enjoyable. Here are a few sample recipes:

21.1. Oatmeal with Berries and Nuts

Ingredients: 1/2 cup rolled oats, 1 cup water or unsweetened almond milk, 1/4 cup berries, 1 tablespoon nuts, cinnamon to taste.
Instructions: Combine oats and water in a saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked. Stir in berries, nuts, and cinnamon.

21.2. Baked Salmon with Roasted Vegetables

Ingredients: 4 salmon fillets, 1 cup broccoli florets, 1 cup chopped carrots, 1 cup chopped bell peppers, olive oil, herbs and spices to taste.
Instructions: Preheat oven to 400°F (200°C). Toss vegetables with olive oil, herbs, and spices. Spread on a baking sheet and roast for 20-25 minutes. Season salmon fillets with herbs and spices. Place on a separate baking sheet and bake for 12-15 minutes, or until cooked through.

21.3. Lentil Soup

Ingredients: 1 cup lentils, 4 cups vegetable broth, 1 chopped onion, 2 chopped carrots, 2 chopped celery stalks, herbs and spices to taste.
Instructions: Combine lentils, vegetable broth, onion, carrots, and celery in a large pot. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender. Season with herbs and spices.

22. Success Stories: Real People, Real Results

Many individuals have successfully managed their prediabetes through dietary changes and lifestyle modifications. For example, John, a 55-year-old office worker, was diagnosed with prediabetes during a routine check-up. By cutting out sugary beverages and refined carbohydrates and incorporating regular exercise, he was able to lower his blood sugar levels and prevent the progression to type 2 diabetes.

Similarly, Maria, a 48-year-old homemaker, was able to reverse her prediabetes diagnosis by focusing on whole, unprocessed foods and increasing her physical activity. She now enjoys cooking healthy meals for her family and feels more energetic and healthy than ever before.

23. Common Myths About Prediabetes

There are many misconceptions about prediabetes. Here are some common myths and the facts behind them:

Myth: Prediabetes is not a serious condition.
- Fact: Prediabetes is a serious condition that increases the risk of type 2 diabetes, heart disease, and stroke.
Myth: If I have prediabetes, I will definitely develop type 2 diabetes.
- Fact: Lifestyle changes can significantly reduce the risk of progressing to type 2 diabetes.
Myth: I can only manage prediabetes with medication.
- Fact: Diet and exercise are often sufficient to manage prediabetes.
Myth: I have to give up all my favorite foods if I have prediabetes.
- Fact: You can still enjoy your favorite foods in moderation as part of a balanced diet.

24. The Role of Portion Control in Prediabetes Management

Portion control is an essential aspect of managing prediabetes. Even healthy foods can raise blood sugar levels if consumed in large quantities.

Use these tips to practice portion control:

Use Smaller Plates: Using smaller plates can help you eat less food.
Measure Your Food: Use measuring cups and spoons to ensure accurate portion sizes.
Read Food Labels: Pay attention to serving sizes on food labels.
Avoid Eating Directly from the Package: Instead, measure out a serving into a bowl or container.
Slow Down: Eating slowly allows your body to recognize when you are full.

25. Foods to Emphasize in a Prediabetic Diet

In addition to avoiding certain foods, it’s equally important to emphasize foods that support healthy blood sugar levels.

Here are some key food groups to include in a prediabetic diet:

Non-Starchy Vegetables: Broccoli, spinach, kale, bell peppers, zucchini
Lean Proteins: Chicken, fish, turkey, tofu
Healthy Fats: Avocados, nuts, seeds, olive oil
Whole Grains: Oats, quinoa, brown rice
Legumes: Beans, lentils, peas

26. Understanding Glycemic Load (GL)

While the glycemic index (GI) measures how quickly a food raises blood sugar levels, the glycemic load (GL) takes into account both the GI and the amount of carbohydrates in a serving of food. The GL provides a more accurate picture of how a food will affect blood sugar levels.

Foods with a low GL (10 or less) have a minimal impact on blood sugar levels, while foods with a high GL (20 or more) can cause significant spikes. Choosing foods with a low GL is a helpful strategy for managing prediabetes.

27. The Impact of Stress on Blood Sugar Levels

Stress can have a significant impact on blood sugar levels. When you are stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar levels.

Managing stress through relaxation techniques such as meditation, yoga, or deep breathing exercises can help stabilize blood sugar levels.

28. Staying Motivated on Your Prediabetes Journey

Staying motivated can be challenging, but it’s crucial for long-term success in managing prediabetes.

Here are some tips for staying motivated:

Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small.
Set Realistic Goals: Avoid setting unrealistic goals that can lead to frustration and discouragement.
Find an Accountability Partner: Enlist the support of a friend, family member, or health coach to help you stay on track.
Reward Yourself (Healthily): Treat yourself to non-food rewards, such as a massage, a new book, or a relaxing activity.
Remember Your “Why”: Remind yourself of the reasons why you want to manage your prediabetes, such as improving your health, preventing type 2 diabetes, or spending more time with loved ones.

29. Functional Foods for Prediabetes Management

Functional foods are foods that provide health benefits beyond basic nutrition. Some functional foods that may be particularly beneficial for managing prediabetes include:

Cinnamon: Cinnamon can help improve insulin sensitivity and lower blood sugar levels.
Apple Cider Vinegar: Apple cider vinegar can help improve insulin sensitivity and lower blood sugar levels after meals.
Chia Seeds: Chia seeds are high in fiber and omega-3 fatty acids, which can help regulate blood sugar levels.
Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that may help improve insulin sensitivity.

30. Resources on FOODS.EDU.VN for Prediabetes Management

At FOODS.EDU.VN, we are committed to providing you with the resources and support you need to manage your prediabetes effectively. We offer a wide range of articles, recipes, and meal plans designed to help you make informed choices about your diet and lifestyle.

Explore our website for:

Detailed articles on prediabetes management: Learn more about the condition, its risk factors, and the latest research.
Healthy and delicious recipes: Discover a variety of prediabetes-friendly recipes that are both nutritious and easy to prepare.
Customizable meal plans: Create a personalized meal plan that fits your individual needs and preferences.
Expert advice and support: Connect with our team of registered dietitians and certified diabetes educators for personalized guidance and support.

Take control of your health today with the resources available at FOODS.EDU.VN. For more information, visit us at 1946 Campus Dr, Hyde Park, NY 12538, United States, or contact us via WhatsApp at +1 845-452-9600. We’re here to help you every step of the way.

FAQ: What Foods to Avoid If You Are Prediabetic

1. What is prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes.

2. Why is it important to manage prediabetes?

Managing prediabetes can help prevent or delay the onset of type 2 diabetes, heart disease, and stroke.

3. What are the main foods to avoid if I have prediabetes?

Foods to avoid include refined carbohydrates, sugary pastries and cakes, sugary beverages, sweetened cereals, saturated fats, processed meats, dried fruit, flavored yogurt, French fries, and sugary condiments.

4. What should I eat instead of refined carbohydrates?

Opt for complex carbohydrates such as whole grains, starchy vegetables, and beans and legumes.

5. Are all fruits bad for prediabetes?

No, but it’s important to choose fruits with a lower glycemic index, such as berries, cherries, grapefruit, and pears. Avoid or limit high-GI fruits like pineapple, watermelon, mango, and papaya.

6. Can I still eat sweets if I have prediabetes?

Yes, but it’s important to do so in moderation. Choose healthier options such as fresh fruit with granola, whole-grain toast with nut butter, or dark chocolate-covered almonds.

7. How does exercise help manage prediabetes?

Exercise improves insulin sensitivity, lowers blood sugar levels, and promotes weight loss.

8. How often should I monitor my blood sugar levels?

Regularly monitor your blood sugar levels using a blood glucose meter or through A1C tests performed by a healthcare provider.

9. What are some healthy condiments to use if I have prediabetes?

Choose oil-based salad dressings, mustard, salsa, olive oil, herbs, and spices.

10. Where can I find more resources and support for managing prediabetes?

Visit FOODS.EDU.VN for detailed articles, healthy recipes, customizable meal plans, and expert advice from registered dietitians and certified diabetes educators.

Remember, managing prediabetes involves making informed dietary choices and adopting a healthy lifestyle. By understanding what foods to avoid and embracing healthier alternatives, you can take control of your health and prevent the progression to type 2 diabetes. Visit foods.edu.vn for more valuable resources and support on your journey to better health.