Being diagnosed with prediabetes (borderline diabetes) can be alarming. Borderline diabetes is mainly characterized by abnormally high blood sugar levels that are not yet high enough for a diabetes diagnosis. Studies indicate that if left unchecked, borderline diabetes often leads to type 2 diabetes.

However, it is important to note that a borderline diabetes diagnosis does not mean that the individual will definitely develop type 2 diabetes.  Early intervention is the key — to getting blood sugar levels out of the borderline diabetes range.

Diet is extremely vital and everyone, whether in the prediabetes category or not, needs to know the kinds of food they should eat.

How is diet linked to prediabetes?

A wide range of factors can increase your risk for borderline diabetes. Genetics is one of the key factors, especially for people coming from families with a history of diabetes. However, factors such as being overweight or obese and inactivity play a huge role in the development of prediabetes.

In borderline diabetes, glucose absorbed into the bloodstream builds up because insulin is unable to move it into the cells.

The type and amount of carbohydrates you consume largely influence your blood sugar levels. Consuming foods filled with processed and refined carbohydrates that are quickly digested and absorbed into the bloodstream can cause sharp increases in blood sugar. Therefore, watching your carb intake can help you avoid blood sugar spikes.

Excess calories in the body are stored as fat, leading to weight gain. Belly fat is commonly associated with insulin resistance. This is one of the main reasons why most people with borderline diabetes are also overweight or obese.

Healthy eating – help to prevent borderline diabetes.

Although most risk factors for borderline diabetes cannot be controlled, measures such as lifestyle changes can help mitigate some factors by maintaining blood sugar levels and weight within a healthy range.

Use the glycemic index (GI) to watch carbs

The glycemic index is an important tool that helps determine how specific foods affect blood sugar levels. Foods ranked higher on the scale raise blood sugar levels faster whereas foods that are lower on the glycemic index have less effect on blood sugar.

Foods that are refined, processed, and void of nutrients and fiber rank higher on the GI. Foods that are high in fiber register low on the scale.

Refined carbs register high on the glycemic index largely because they digest very quickly. These foods include white bread, white rice, russet potatoes, juice, and soda. Therefore, people with borderline diabetes should limit these foods.

People with diabetes can consume foods that register within the medium range on the GI, but these foods are not as good as items that rank lower on the GI.

There’s no standard borderline diabetes diet. However, experts recommend eating foods that register low on the GI particularly because they are best for blood sugar.

Some of the best foods you can incorporate into your borderline diabetes diet include:

• Beans
• Steel-cut oats (avoid instant oatmeal)
• Whole wheat bread
• Corn
• Sweet potatoes
• Non-starchy vegetables such as field greens and carrots
• Whole wheat pasta

Although nutrition labels don’t include the food’s glycemic index, you can use the fiber content to help determine a given item’s GI rank.

Be sure to limit your intake of saturated fats to lower your risk of developing heart disease pre-diabetes and diabetes, which are all associated with high cholesterol.

You can lower your meal’s GI value by eating mixed foods. For instance, if you are eating white rice, adding chicken and vegetables helps slow down the digestion of rice and minimizes spikes.

Portion control

Portion control can help keep your meals on the lower range of the GI scale. Portions in countries such as the United States are usually larger than the recommended serving sizes.

For instance, most people eat a whole bagel rather than the intended serving size of about one-half.

Good portion control means limiting the amount of food consumed. You can use food labels to understand what you’re eating and in what amounts. Food nutrition values will list nutrition information such as carbohydrates, fat, and calories per serving.

The quantity you eat affects the nutrition value you’re getting. For instance, a food may have 10 grams of carbs and 75 calories per recommended serving. Therefore, two servings will contain 20 grams of carbs and 15o calories.

The National Institute of Health recommends getting 45% to 55% of calories from carbs daily. However, carbohydrate needs may vary based on your activity level and stature. Therefore, it’s important to consult your dietitian about the recommended carbohydrate intake based on your specific needs and health goals.

Practicing mindful eating is one of the best strategies to manage portions. Eat slowly and stop when you are full.

Eating foods rich in fiber

Fiber provides a range of benefits, including making you feel full faster and for longer. As a result, you are less likely to eat too much. Moreover, fiber helps prevent the ‘crash’ commonly linked to eating high sugar foods. Although these foods often provide a boost of energy, they can often leave you feeling tired.

Examples of foods that are high in fiber include:

• Legumes and beans
• Whole-grain bread
• Vegetables and fruits
• Whole wheat pasta
• Whole grains, such as barley and quinoa
• Whole grain cereals

Avoid sugary drinks whenever possible. A 12 oz. can of soda contains up to 45 grams of carbs which is equal to the amount recommended per serving for meals for diabetic women. Drink water to quench your thirst.

Limiting alcohol consumption will help diabetes

Moderation is a good rule to implement in most cases and alcohol consumption is not an exception. Alcohol is dehydrating and some alcoholic beverages are high in sugar which can cause spikes in blood sugar.

Women should limit themselves to just one drink per day, while men should have a maximum of two drinks per day. Avoid sugary liquors and juices and drink lots of water to avoid dehydration.

Eat lean meats

Meat can be a source of saturated fats which can lead to high levels of cholesterol. If you have been diagnosed with borderline diabetes, a diet low in trans fats and saturated fats helps reduce your risk of cardiovascular disease. Dietitians recommend that people with prediabetes avoid meat with visible skin or fat.

Some of the recommended protein sources for people with diabetes include:

• Legumes
• Beans
• Chicken (without skin)
• Soybean products
• Egg whites or egg substitute
• Low-fat Greek yogurt
• Fish, such as trout, cod, tuna, halibut, haddock, and flounder
• Lean beef, such as ground round, flank steak, and tenderloin
• Turkey (without skin)
• Shellfish, such as scallops, crab, shrimp, or lobster

Lean meat choices have about 35 calories and 1 gram of fat per ounce. On the other hand, high-fat cuts of meat can provide up to 100 calories and 7 grams of fat per ounce.

Stay hydrated by drinking enough water

Water is a critical part of a healthy diet. Drinking plenty of water each day helps prevent dehydration, which can cause or magnify other problems. The amount of water an individual should drink each day varies according to activity level, climate, and body size.

Exercise

Diet and exercise go together and are an essential part of a healthy lifestyle. Exercise is particularly important for people with borderline diabetes. Studies show that exercise helps improve various diabetes symptoms, including insulin resistance.

Exercise for at least 30 minutes 4 to 5 days a week. You can opt for simple non-strenuous exercises such as riding a bicycle, jogging, walking, or taking an exercise class.

The bottom-line

According to the CDC (Centers for Disease Control and Prevention), about 85 million people in the US have borderline diabetes. It is more concerning that 90% of people with the condition don’t know they have it. Early intervention is very crucial in order to prevent prediabetes from developing to type 2 diabetes.

Therefore, if you have been diagnosed with borderline diabetes, you and your dietitian can create a prediabetes diet plan that will help you manage the condition and prevent it from progressing further.