Milly Gaines
Prediabetes is a condition where your blood sugar levels are higher than normal, and it can progress to type 2 diabetes. However, a prediabetes diagnosis doesn't have to be permanent, and healthy lifestyle changes can help reverse it. This includes a well-balanced diet that limits foods and drinks that cause blood sugar spikes, such as sugary drinks and processed foods, and incorporates whole grains, lean protein, low-fat dairy, and plenty of fiber. Regular physical activity is also important, with walking being a great way to start. The Mediterranean diet is often recommended as a healthy eating pattern for people with prediabetes, but it's important to work with a doctor or dietitian to develop a personalized plan that fits your lifestyle and preferences.
| Characteristics | Values |
|---|---|
| Diet type | No one-size-fits-all diet; can be personalized |
| Diet examples | Mediterranean, Ketogenic (keto), Intermittent fasting |
| Diet composition | Whole grains, lean protein, healthy fats, low-fat dairy, fiber, fruits, vegetables |
| Foods to limit/avoid | Sugar, refined and processed carbohydrates, 100% fruit juice, soda, sweetened coffee, energy drinks, sports drinks, mixed alcohol cocktails, lemonade, sweet tea, artificial sweeteners |
| Lifestyle | Regular exercise, weight control |
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What You'll Learn
Incorporate lean protein, low-fat dairy, and fibre
Incorporating lean protein, low-fat dairy, and fibre is a crucial part of managing prediabetes. While there is no one-size-fits-all diet, a balanced approach is recommended, and certain foods can help manage blood sugar levels and prevent the progression to Type 2 diabetes.
Lean Protein
Lean protein is an essential component of a prediabetic diet. It helps you feel full and less prone to overeating. Good sources of lean protein include fish, especially those high in omega-3 fatty acids like salmon, tuna, herring, and mackerel. Plant-based proteins are also a great option, such as meatless "chicken" or "beef" products, which provide quality protein and healthy fats.
Low-Fat Dairy
Low-fat dairy products are recommended as part of a prediabetic diet. Dairy is a good source of protein, but choosing lower-fat options helps limit saturated and trans fats, which are less healthy.
Fibre
Fibre is crucial for managing blood sugar levels. Aim for at least 28 grams of fibre per day if you're female and 34 grams if you're male. Whole grains, cereals with at least five grams of fibre per serving, whole fruits, and vegetables are excellent sources of fibre.
Incorporating these foods into your diet can help you manage your prediabetes and improve your overall health. It is always a good idea to consult a doctor or dietitian to tailor a food plan to your individual needs and preferences.
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Avoid sugary drinks, soda, and sweetened coffee
A prediabetes diagnosis means your blood sugar levels are higher than they should be, but not high enough to be classified as Type 2 diabetes. A prediabetes diagnosis doesn't have to be permanent, and a healthy, well-balanced diet can help you manage or even reverse prediabetes.
Sugar-sweetened beverages have been linked to a higher risk of developing prediabetes. A Tufts University study found that regular consumption of sugar-sweetened beverages is associated with a greater incidence of insulin resistance and a higher risk of developing prediabetes among middle-aged adults. The study involved an analysis of 1685 adults over a 14-year period and found that those who consumed the most sugary beverages had a 46% higher risk of developing prediabetes than those who did not consume sugary drinks at all.
Therefore, it is important to avoid sugary drinks, soda, and sweetened coffee when following a pre-diabetic diet. Soda takes the top spot on the list of drinks to avoid, with one can containing 40 grams of sugar and 150 calories on average. Sugar-sweetened beverages add little nutritional value to your diet and are linked to weight gain and tooth decay.
Instead of sugary drinks, opt for sugar-free, fruit-infused water or tea. If you enjoy coffee, be mindful that even unsweetened coffee can raise your blood sugar due to the caffeine content. Discuss this with your healthcare team or dietitian to determine whether the amount of caffeine in your coffee should be factored into your meal planning or diabetes care plan.
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Eat mixed meals to lower food's GI
Prediabetes can be controlled and even reversed through a healthy diet and lifestyle. There is no one-size-fits-all diet for prediabetes, but certain eating plans can offer a beneficial framework. The Mediterranean diet, for example, emphasizes whole grains, lean protein, and healthy fats.
To lower the GI of your meals, try the following:
- Embrace whole foods: Less processed foods generally have a lower GI, so add more whole foods to your plate, such as vegetables, fruits, nuts, seeds, whole grains, legumes, dairy products, soy milks, eggs, and lean proteins.
- Pair carbs with protein, fibre, or healthy fats: This helps to lower the GI of the meal. For example, adding natural peanut butter to a slice of wholemeal bread lowers the GI from 70 to 51. Simply adding milk to wheat breakfast biscuits can also lower the GI.
- Choose long-grain rice: Basmati rice, for example, has a lower GI than short or medium-grain varieties. Brown, black, red, or wild rice varieties also tend to have a lower GI.
- Don't overcook your food: Overcooking can cause the cell structure to break down, making it quicker to digest and raising its GI. For example, spaghetti cooked al dente has a GI of 34, but if you boil it for 20 minutes, the GI increases to 64.
- Include acidic foods: Fat and acid foods, like vinegar, lemon juice, or acidic fruit, slow stomach emptying and digestion, resulting in a lower GI.
- Choose wholegrain breads and cereals: Phytates in wholegrain breads and cereals may delay food absorption and lower the GI.
- Eat cold potatoes: Foods that have been cooked and allowed to cool, like potato salad, tend to have a lower GI than hot foods, like baked potatoes.
By combining these strategies, you can effectively lower the GI of your meals and manage your prediabetes.
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Adopt a well-balanced diet, stay active, and control your weight
Adopting a well-balanced diet, staying active, and controlling your weight are key to managing prediabetes and preventing the onset of type 2 diabetes.
A balanced diet is crucial, and people with prediabetes do not necessarily have to eliminate entire food groups. Fad diets and quick fixes should be avoided, and gradual behaviour changes are encouraged. The Mediterranean diet is often recommended for people with prediabetes, focusing on whole grains, lean protein, and healthy fats. The American Diabetes Association's "Create Your Plate" method suggests filling 50% of your plate with non-starchy vegetables, 25% with healthy carbohydrates (such as whole grains), and the remaining 25% with protein-rich foods.
In addition to a healthy diet, regular physical activity is essential. Aim for at least 150 minutes per week of moderate to vigorous exercise or 10,000 steps daily, but be sure to consult your doctor before starting a new exercise routine. Physical activity not only helps prevent diabetes but also boosts heart health. Maintaining a healthy weight is crucial, with a body mass index (BMI) of 25 or lower being the recommended target for both men and women to lower their risk of developing type 2 diabetes.
Sleep also plays a significant role in keeping your blood sugar levels healthy. Aim for about 7 to 8 hours of sleep each night. To improve your sleep hygiene, avoid caffeine and alcohol late in the day, maintain regular sleep hours, and follow a calm bedtime routine. Additionally, if you smoke, quitting can significantly reduce your risk of developing type 2 diabetes, as smokers are 30% to 40% more likely to be diagnosed with this condition.
Making these lifestyle changes can be challenging, but support is available. You can find peer support groups to help you through the good and bad days, providing encouragement and understanding.
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Try the Mediterranean diet
While there is no one-size-fits-all diet for pre-diabetes, the Mediterranean diet is a great option to consider. It is consistently shown to reduce the risk of diabetes, heart disease, and even some cancers. The Mediterranean diet is not just about what you eat, but also about how you eat it. This means slowing down and taking the time to savour your meal, instead of eating on the go or in front of the television. This can help improve your health and make your meals feel more satisfying.
The Mediterranean diet is a flexible option that does not involve rigid restrictions on entire food groups. It emphasizes whole grains, lean protein, and healthy fats, while limiting saturated fats from red meat, sweets, and high-fat dairy items. It incorporates high-fiber foods, such as whole grains, legumes, and fresh produce, which can help improve blood sugar control. Fiber is digested slowly, which slows down the rate at which sugar enters the bloodstream, helping to prevent blood sugar spikes.
When following the Mediterranean diet, aim for plenty of vegetables, including fresh or frozen produce. Try to include fruits with seeds and skin, such as berries, plums, or apples, as they are higher in fiber. For whole grains, options like quinoa, muesli, brown rice, whole-wheat pasta, oatmeal, whole-wheat bread, and bulgur are great choices. Remember to watch your carbohydrate intake, especially if you're taking insulin. Beans, peas, chickpeas, and lentils are excellent sources of nutrients and fiber, but they are still carbohydrates that can affect your blood sugar levels.
The Mediterranean diet also includes heart-healthy unsaturated fats and allows for alcohol in moderation, particularly red wine. It is important to consult with a registered dietitian or a healthcare professional to develop a strategy that considers your specific food preferences, lifestyle, and health status.
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Frequently asked questions
Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be classified as Type 2 diabetes. It is estimated that 38% of American adults have prediabetes.
There is no one-size-fits-all diet for prediabetes, but a balanced approach to diet and lifestyle is key. The Mediterranean diet is often regarded as the gold standard for people with prediabetes, with its emphasis on whole grains, lean protein and healthy fats. Other recommended diets include the ketogenic (keto) diet and intermittent fasting. It is important to consult a doctor or dietitian to develop a diet plan that works for you.
It is recommended to cut down on added sugars and simple carbs, and incorporate more healthy proteins, low-fat dairy, and fibre into your diet. It is also important to watch your carb intake and portion sizes to avoid blood sugar spikes. Foods like whole fruits, vegetables, whole grains, and low-carb meal replacement bars or shakes are good options. Beverages like fruit juice, soda, and sweetened coffee drinks should be limited or skipped as they can spike blood sugar.
