Prediabetes is primarily characterized by a blood sugar level that is slightly higher than normal but not high enough to be categorized as diabetes. Therefore, prediabetes is simply a warning sign and not a life sentence.
You can easily make healthy changes that can improve your health and lower the risk of developing diabetes. Studies have shown that you can
lower the chances of progressing from prediabetes to diabetes by exercising and adopting a healthy pre-diabetes diet which mainly includes reducing fat intake and cutting calories.
Food for Pre Diabetes Diet
Whole grains
Consuming whole grains as part of your healthy diet lowers your risk of developing diabetes by almost one-third. You should consume at least three servings of whole grains per day. Some good examples of whole-grain servings include:
- ½ cup of whole-grain pasta
- 1 slice whole-grain bread
- ½ cup of slow cook oats or cooked steel-cut.
- 1/3 cup of brown rice
It is important to choose to slow-cook large-flake or steel-cut oats for breakfast due to their high whole grain content, rather than five-minute or instant oats.
Include Lots of Fresh Vegetables and Fruits in your Pre Diabetes Diet
Examples of vegetable and fruit servings include:
- 1 cup of blueberries
- 1 medium-size apple, orange or banana
- 2 cups of blackberries or strawberries
- 2 plums
- ½ a grapefruit
- 2 kiwifruit
A fruit smoothie can be a very easy and quick breakfast to include in your diabetic diet plan, that you can have all year round. You can always include fruit servings in your smoothies, thanks to various frozen berries.
Adding silken tofu or plain yogurt increases the protein in your smoothies, which keeps you feeling full longer. You can also add flaxseed (ground) for omega 3 fats and extra fiber, which are beneficial especially for people who are at risk of stroke and heart disease.
Boost your intake of vegetables by having dip pre-made and vegetables in the fridge as snacks that are instantly available whenever you feel hungry. Chop up cauliflower, broccoli, cucumbers, celery, or cherry tomatoes, and serve with eggplant or hummus.
Solutions for a Healthier Diabetic Diet
- Choose variety
Ensure that you include something from each food group when planning your meals. A well-balanced meal that includes, fruits, vegetables, healthy sources of fat, and whole-grain makes you less likely to crave sweets and snacks because it keeps you satisfied for longer.
- Eat breakfast
People who skip breakfast are likely to overeat later in the day, feel sluggish and gain weight. Besides fresh whole fruit, homemade smoothies, and oatmeal, other great breakfast choices include low-fat cheese, boiled eggs, or high protein yogurt (try Greek yogurt).
- Be more selective about meat
Consuming processed meat increases the risk of developing diabetes. You should therefore limit high fat and high salt meat choices such as salami, hot dogs, and bacon. Do not take more than two servings (2.5 ounces of cooked meat per serving) of lean meat per week.
Nuts can reduce the risk of developing Type 2 Diabetes. Dry-roasted or raw nuts with no added sugar, salt, or fat are the best picks to use in your prediabetes diet plan. Add them to grain dishes or salads for extra nutrition or flavor. You can also top your morning whole-grain toast using natural almond or peanut butter.
Read about Practical food guidelines from The American Diabetes Association HERE!
