Milly Gaines
Prediabetes is a condition in which blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. People with prediabetes are at an increased risk of developing type 2 diabetes. However, a prediabetes diagnosis doesn't have to be permanent, and a change in diet can help to reduce this risk. Diet and lifestyle changes can help control prediabetes, and in some cases, even reverse it.
Diet Characteristics for Prediabetics
| Characteristics | Values |
|---|---|
| Carbohydrates | Avoid simple or refined carbs that cause blood sugar spikes. Choose complex carbs with fibre and protein to slow digestion. |
| Sugar | Limit added sugars to <10% of total energy intake. Avoid sugary drinks, juices, and energy drinks. |
| Alcohol | Consume in moderation or not at all. Choose low-carb options like spirits with a mixer, light beer, or dry wine. |
| Protein | Incorporate lean proteins into your diet. |
| Fats | Focus on healthy fats like polyunsaturated and monounsaturated fats. Limit saturated fats. |
| Fruits and Vegetables | Aim for 2-3 servings of fruit per day. Choose fruits with low glycemic index (GI). Eat at least 6 servings of non-starchy vegetables daily. |
| Whole Grains | Incorporate whole grains into your diet instead of refined grains. |
| Dairy | Opt for low-fat dairy options. |
| Weight Loss | Aim for a 5-7% weight loss through diet and exercise to reduce the risk of developing Type 2 diabetes. |
| Individualisation | Diet plans should be tailored to individual needs and preferences in consultation with a doctor or dietitian. |
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What You'll Learn
Avoid sugar and refined carbohydrates
People with prediabetes are advised to avoid sugar and refined carbohydrates. This is because people with prediabetes have elevated fasting blood sugar levels, and excessive intake of refined carbohydrates from added sugar can cause adverse health effects.
The World Health Organization advises limiting added sugars to less than 10% of your total energy intake. For added health benefits, it is recommended to limit sugar calories to 5% or less of your total. For example, for someone on a 2,000-calorie daily diet, following the 10% guideline would mean limiting sugar calories to about 50 grams, or about 12 teaspoons.
Sugar can be hidden in processed foods such as breakfast cereals, frozen meals, snacks, sauces, and dressings. It is also found in sugary sodas, juices, or energy drinks. These beverages typically contain calories that translate to quick-digesting carbohydrates and have little or no other nutritional value. A single 12-oz can of regular soda may contain around 40 grams of carbohydrates.
Refined carbohydrates are products, usually grains or sugars, that are quickly digested. Examples include white bread, white rice, and white pasta. These foods can cause spikes in blood sugar levels, which are already elevated in people with prediabetes. Eating mixed meals is a great way to lower a food's glycemic index (GI). For instance, 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 minimize blood sugar spikes.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a crucial part of managing prediabetes. While it is important to monitor your overall carbohydrate intake, fruits and vegetables are excellent sources of fiber, vitamins, minerals, and antioxidants. These nutrients are essential for maintaining overall health and reducing the risk of developing various diseases, including heart disease and cancer.
Fruits and vegetables are also low in calories and carbohydrates, making them a suitable option for people with prediabetes. When it comes to fruits, it is best to opt for fresh, frozen, or canned options without added sugars. Dried fruit and 100% fruit juice can also be included in the diet, but it is important to be mindful of portion sizes as they can have a more concentrated amount of sugar.
Whole fruits, in particular, are a great choice as they provide both sugar and fiber. The fiber in fruits helps to slow down the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. Additionally, studies have shown that consuming whole fruits can help lower the risk of developing diabetes.
When incorporating more fruits and vegetables into your diet, it is important to be mindful of your overall carbohydrate intake. Carbohydrates are a significant source of energy, but excessive intake of refined carbohydrates and added sugars can have adverse health effects. The World Health Organization recommends limiting added sugars to less than 10% of your total energy intake, with further health benefits seen when limiting sugar calories to 5% or less.
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Choose whole grains
If you have prediabetes, it is important to know that it does not have to be permanent. Changing your diet can help you manage or even reverse it. According to experts, a prediabetes diet should be coupled with exercise to prevent or delay the development of Type 2 diabetes.
Whole grains are an important part of a prediabetes diet. They are good sources of fiber, which helps slow the absorption of glucose, giving you better blood sugar control during the day. Whole grains have a moderate glycemic load (GL), which measures a food's impact on rising blood sugar. A GL of 20 and above is considered high, whereas 10 or less is low. Whole grains fall in the middle, with a GL of between 11 and 19.
Whole grains are also a good source of other vital nutrients. The germ and bran of the grain are full of fiber, vitamins, and minerals, making whole grains more nutritious than refined grains. Diets that include a high amount of whole grains can significantly decrease the risk of developing type 2 diabetes. One study found that for 50 grams of whole grains consumed daily, there was a 23% reduced risk of diabetes.
Whole grains are also a great way to promote weight control, which is important for people with prediabetes as overweight and obesity increase the risk of developing Type 2 diabetes. According to a review of research, consuming 60 to 90 grams of whole grains per day was associated with a 21 to 32 percent reduced risk of type 2 diabetes, compared to those who ate whole grains infrequently or never.
Some examples of whole grains include:
- Farro
- Oats
- Quinoa
- Wheat
- Brown rice
- Whole-wheat pasta
- Bulgur
- Buckwheat
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Consume alcohol in moderation
Alcoholic beverages are a form of carbohydrate and can cause blood sugar spikes. It is recommended to consume alcohol in moderation or not at all, especially if you have prediabetes.
If you are going to drink, it is advisable to opt for spirits with a no-calorie mixer or drinks such as light beer, seltzer, or dry wine, as these contain the fewest carbohydrates. It is also important to be mindful of the sugar content in mixers and cocktails, as this can significantly increase the overall sugar intake.
For those with prediabetes, it is crucial to monitor your blood sugar levels and understand how alcohol affects your body. Alcohol can impair your body's ability to control blood sugar levels effectively. This is because alcohol can hinder the release of glucose from the liver and cause hypoglycaemia (low blood sugar). Additionally, alcohol can disrupt the effectiveness of diabetes medications or insulin treatments, making it more challenging to manage blood sugar levels.
It is also worth noting that alcohol can be calorific and may contribute to weight gain if consumed excessively. Weight management is an essential aspect of prediabetes control, so it is recommended to be mindful of your alcohol consumption in terms of both calorie intake and blood sugar management.
Remember, it is always best to consult with your doctor or a registered dietitian to receive individualised advice regarding your alcohol consumption and prediabetes management. They can provide tailored recommendations based on your specific health needs and help you make informed decisions about your diet and lifestyle choices.
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Incorporate lean protein
Incorporating lean protein into your diet is an important part of managing prediabetes. Lean protein helps to slow down digestion and minimize blood sugar spikes, which is crucial for people with prediabetes. Here are some tips to include more lean protein in your diet:
Choose lean protein sources: Opt for protein sources that are low in saturated and trans fats. This includes beans, legumes, soybean products (such as tofu and tempeh), low-fat dairy, eggs, poultry without the skin, and fish. For example, fish like cod, flounder, haddock, and tuna are good choices. If you eat red meat, choose lean cuts and trim the fat before cooking.
Include plant-based protein: Plant-based protein sources provide quality protein and healthy fats. Try meatless options that mimic chicken, beef, or pork. Aim to include fish at least twice a week, especially those high in omega-3 fatty acids like salmon and sardines.
Moderate your intake: While lean protein is important, it's crucial to watch your portion sizes. Eating large amounts of any protein can still impact your blood sugar levels. Pay attention to serving sizes and adjust your intake accordingly.
Combine with other nutrients: To further minimize blood sugar spikes, combine lean protein with high-fiber foods and healthy fats. For example, if you're having chicken or fish, add plenty of vegetables and cook them with a small amount of healthy fat, such as olive oil.
Replace processed foods: Instead of reaching for processed snacks, opt for lean protein options. Nuts and seeds, for example, provide protein and healthy fats. Hummus with carrot sticks or whole-grain crackers is another good choice.
Remember, everyone's body is different, and you can tailor your prediabetes food plan to your individual needs. Working with a doctor or dietitian can be helpful in determining the right amount and sources of lean protein for your specific situation.
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Frequently asked questions
There is no one-size-fits-all diet for prediabetes, but some dietary changes can help manage or even reverse the condition. These include cutting down on added sugars, swapping simple carbs for complex ones, incorporating lean proteins and healthy fats, and increasing fibre intake. It is also important to stay hydrated by drinking enough water and limiting alcohol consumption.
Foods that are high in added sugars and refined carbohydrates, such as sweets, pastries, cookies, cakes, candy, pies, doughnuts, white bread, pasta, bagels, crackers, pretzels, and sweetened breakfast cereals, should be limited or avoided.
A Mediterranean or plant-based diet may be beneficial for prediabetes. The DASH (Dietary Approaches to Stop Hypertension) diet is also recommended by some experts. These diets focus on whole foods and limiting highly processed foods and saturated fats.
Prediabetes is often asymptomatic and may only be diagnosed when more serious health problems, such as Type 2 diabetes, develop. However, a blood test can measure fasting blood sugar levels to determine if you have prediabetes.
Yes, lifestyle changes such as adopting a well-balanced diet, staying active, and controlling weight can help manage and even reverse prediabetes. Research shows that a 5-7% weight loss, coupled with physical activity, can reduce the risk of developing Type 2 diabetes by up to 58%.
