Milly Gaines
Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be considered type 2 diabetes. It is possible to reverse prediabetes with healthy lifestyle changes, including diet and exercise. A prediabetes diet typically involves limiting sugar and simple carbohydrates, incorporating healthy proteins and fibre, and paying attention to portion sizes. It is important to tailor these food plans to the individual, as everyone is different and may have other health issues. Working with a doctor, nutritionist or dietitian can be helpful in establishing healthier eating habits that work for your lifestyle, taste and preferences.
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What You'll Learn
Limit sugar and simple carbs
For people with prediabetes, a low-carb diet can help to lower blood sugar levels and reduce the risk of developing full-blown diabetes. This is because the body of a person with prediabetes struggles to lower blood sugar levels after meals, and a diet filled with refined and processed carbohydrates that digest quickly can cause spikes in blood sugar.
Therefore, it is important to limit added sugars and swap simple carbs for complex carbs. Simple carbs, such as white bread, white rice, and white pasta, are refined carbohydrates that can cause blood sugar spikes. On the other hand, complex carbohydrates take longer to digest, slowing down glucose absorption and helping to keep blood sugar levels steady. Examples of foods that contain complex carbs include whole grains like brown rice, farro, or quinoa, and non-starchy vegetables such as leafy greens.
The World Health Organization advises limiting added sugars to less than 10% of your total energy intake. For someone on a 2,000-calorie daily diet, this would mean limiting sugar calories to about 50 grams or about 12 teaspoons. The American Heart Association recommends even less sugar intake, suggesting that women consume less than six teaspoons (about 25 grams) and men consume less than nine teaspoons (about 36 grams) of sugar per day. To avoid excessive sugar intake, it is important to watch what you drink, as sweetened beverages such as sodas, sports drinks, juices, and gourmet coffee shop creations are some of the biggest sources of added sugar.
In addition to limiting sugar and simple carbs, it is recommended to incorporate healthy proteins and fiber into your diet when managing prediabetes.
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Incorporate healthy proteins and fibre
While there is no one-size-fits-all diet for prediabetes, incorporating healthy proteins and fibre can help manage or even reverse prediabetes.
Healthy Proteins
When it comes to protein, it is important to eat lean protein. This includes fish, especially those high in omega-3 fatty acids like salmon, shellfish, and plant-based proteins. The latter provides quality protein, healthy fats, and fibre. Try to include fish at least twice a week. Poultry is also a good option, but it is best to remove the skin to reduce saturated fat intake. It is recommended to limit red meat and processed meats, as these are often higher in saturated fat and sodium.
Fibre
Fibre is an essential part of a healthy diet for prediabetes, as it helps you feel full longer and adds bulk to your diet, making bowel movements easier to pass. Fibre can be found in whole fruits, vegetables, and whole grains. Cereals with at least five grams of fibre per serving are a good option, as are non-starchy vegetables like leafy greens. The Mediterranean diet is often recommended for people with prediabetes, as it emphasises whole grains, lean protein, and healthy fats.
General Tips
It is important to note that everyone is different, and prediabetes food plans should be tailored to the individual. Working with a doctor or dietitian can be helpful in creating a personalised plan that takes into account any other health issues. In addition to incorporating healthy proteins and fibre, it is also important to limit added sugars, simple carbohydrates, and saturated and trans fats. Drinking plenty of water is also crucial, as it is a healthier option than sugary drinks and can help prevent dehydration.
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Adopt a Mediterranean diet
There is no one-size-fits-all diet for prediabetes, but there are eating plans that offer a beneficial framework, such as the Mediterranean diet. The Mediterranean diet is a timeless way of eating that has been proven to support healthy living for generations. It is based on the traditional eating and cooking patterns of countries bordering the Mediterranean Sea. It is more of a lifestyle than a strict diet plan, emphasizing fruits and vegetables, whole grains, beans and legumes, seafood, nuts, seeds, and healthy unsaturated fats while limiting sweets, refined grains, sugars, and red meat.
The Mediterranean diet is flexible, allowing for red wine, fat-free or low-fat dairy, eggs, and lean meat in moderation. It also includes heart-healthy unsaturated fats, which can help improve insulin sensitivity and sustain diabetes homeostasis. Research shows that this diet can help people with prediabetes improve their blood sugar control, maintain a healthy weight, and improve their heart health. It has been 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. It emphasizes slowing down and taking the time to enjoy meals instead of eating on the go or in front of the television. It also includes physical activity, which can help prevent diabetes and boost heart health. People with prediabetes should aim for at least 150 minutes per week of moderate to vigorous exercise or 10,000 daily steps, but it is important to check with your doctor before starting a new exercise routine.
To get started with the Mediterranean diet, you can find sample meal plans and guidelines online or work with a doctor or dietitian to tailor a plan to your individual needs. It is important to keep in mind that making changes to lifelong eating habits can be difficult, but the goal should be to establish healthier eating habits that work for your lifestyle, taste, and preferences.
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Exercise regularly
Exercise is a key component of managing prediabetes. It can help to prevent the onset of type 2 diabetes while also boosting heart health. The recommended amount of exercise for those with prediabetes is at least 150 minutes per week of moderate to vigorous physical activity, or 10,000 steps daily.
It is important to consult your doctor before beginning any new exercise regimen, especially if you are already experiencing prediabetes symptoms. They can advise on the best course of action and ensure any activity is safe for you.
If you are new to exercise, it is a good idea to start slowly and build up your endurance over time. You can begin with simple activities such as walking, swimming, or light cardio, and gradually increase the duration and intensity of your workouts. For example, you might start with a 30-minute walk three times a week and slowly increase the frequency and pace.
It is also beneficial to incorporate a variety of exercises into your routine, such as strength training, flexibility work, and cardio. This can include activities like lifting light weights, practicing yoga, or swimming, which can improve your overall health and fitness level.
Exercising with others can also help to keep you motivated and consistent. Consider joining a fitness group or class that suits your interests and fitness level. This could include activities like group walks, dance classes, or team sports.
By exercising regularly and making healthy lifestyle changes, you can effectively manage your prediabetes and reduce your risk of developing type 2 diabetes. Remember to always consult your doctor and tailor your exercise routine to your individual needs and capabilities.
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Work with a doctor, nutritionist or dietitian
Working with a doctor, nutritionist, or dietitian is a great way to help manage prediabetes. Dietitians are trained to teach people about healthy eating and often work in hospitals or doctors' offices. They can help create a personalized eating plan based on your medical history, lifestyle, and health goals.
A registered dietitian (RD) or registered dietitian nutritionist (RDN) is a specialist trained to help you figure out a plan for your diet. They can help you understand what a vegetarian or vegan diet involves and if it is a good choice for you. They can also advise on supplements and how they might affect your blood sugar.
Nutritionists may work privately or in healthcare settings and can give you advice about healthy eating. Depending on their background, their advice could be helpful for people with prediabetes. Be sure to ask about their training and experience before following their advice. A Certified Diabetes Care and Education Specialist (CDCES) is another option. They are trained to help you understand and manage diabetes and can offer suggestions about your diet and exercise.
Your primary care practitioner can refer you to a local registered dietitian for individual counseling. They can also recommend group classes. It is important to tailor prediabetes food plans to the individual, so working with a doctor or dietitian can be helpful. For example, a lower-fat approach may be better for patients with high cholesterol, while those with high A1C may benefit from a lower-carbohydrate meal plan.
A doctor can also advise on physical activity, which can help prevent diabetes and boost heart health. It is recommended that people with prediabetes get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. Small amounts of weight loss can be beneficial, with a 5-10% reduction in body weight potentially lowering your A1C level significantly.
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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 considered Type 2 diabetes. People with prediabetes are at an increased risk of developing Type 2 diabetes.
There is no one-size-fits-all diet for prediabetes, but a good starting point is to cut down on added sugars and simple carbohydrates. Focus on establishing healthier eating habits that work for your lifestyle and preferences. Working with a doctor, nutritionist or dietitian can be helpful to plan healthy eating patterns that you can stick with long-term.
Eating mixed meals is a great way to lower a food's GI. For example, if you plan to eat white rice, adding vegetables and chicken cooked in a small amount of healthy fat can slow down the digestion of the grain and minimise blood sugar spikes. The Mediterranean diet is one eating plan that offers a beneficial framework.
Foods and drinks with added sugars, such as soda, juice, sports drinks and sweet tea, can cause blood sugar spikes. Simple and refined carbohydrates that digest quickly can also cause higher spikes in blood sugar.
Physical activity can help prevent diabetes and boost heart health. It is recommended that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps.
