Brenda Khan
Prediabetes is a warning sign that your body's insulin levels are rising and can be a precursor to Type 2 diabetes. It is a common condition, affecting over 84 million adults in the US, and is often symptomless. However, it is possible to reverse prediabetes and prevent Type 2 diabetes through healthy lifestyle changes, including dietary modifications. A prediabetes diet should be tailored to the individual, and it is recommended to consult a doctor or dietitian to develop a suitable meal plan. This may include cutting out added sugars, swapping simple for complex carbohydrates, and increasing vegetable intake to help stabilise blood sugar levels.
What to do about pre-diabetic symptoms: Change diet
| Characteristics | Values |
|---|---|
| Consult a doctor or dietitian | Work with a doctor or dietitian to tailor your food plan to your individual needs. |
| Avoid fad diets | Gradual behavior changes are encouraged. |
| Cut out added sugars | This can help return blood sugar to healthy levels. |
| Swap simple for complex carbohydrates | This can also help return blood sugar to healthy levels. |
| Eat more vegetables | This can help return blood sugar to healthy levels. |
| Focus on weight loss | Even a modest amount of weight loss can help. |
| Portion sizes | Pay attention to portion sizes to keep your diet low on the GI scale. |
| Lower fat approach | May be beneficial for those with high cholesterol. |
| Lower carbohydrates | May be beneficial for those with high A1C. |
| Exercise | Physical activity can help prevent or delay type 2 diabetes. |
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What You'll Learn
Consult a doctor or dietitian to develop a tailored food plan
If you think you are prediabetic, it is important to consult a doctor or a dietitian to develop a tailored food plan. Prediabetes is a common condition, with 84 million adults in the U.S. estimated to have it, and it often has no symptoms. However, it is possible to reverse prediabetes with healthy lifestyle changes.
A doctor or dietitian can help you create a food plan that is tailored to your individual needs and health goals. For example, if you have high cholesterol, a doctor may recommend a lower-fat diet, while those with high A1C may benefit from a meal plan that is lower in carbohydrates.
To get started, you can ask your primary care practitioner for a referral to a local registered dietitian. The dietitian can provide individual counseling and guidance on how to make gradual behavior changes to improve your health. They can also help you understand the risks associated with certain supplements and how to follow the proper dietary protocol.
In addition to dietary changes, a doctor or dietitian can also provide guidance on physical activity and weight management, which are important components of managing prediabetes. They may recommend that you aim for at least 150 minutes of moderate to vigorous exercise per week or 10,000 daily steps, and advise on achieving and maintaining a healthy body mass index. They may also recommend diabetes meal planning recommendations from the Centers for Disease Control and Prevention and a version of the MyPlate guidelines issued by the U.S. Department of Agriculture and adapted by the American Diabetes Association. It is also important to educate yourself and your loved ones about prediabetes and the changes you are making to help your health.
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Limit foods and drinks with added sugars
Prediabetes is a health warning that your blood sugar levels are higher than they should be. It is a sign that you need to make some changes to your diet and lifestyle to prevent the development of Type 2 diabetes.
The first step is to limit foods and drinks with added sugars. This includes sweetened drinks like soda, sports drinks, juices, and coffee shop creations, which are some of the biggest sources of added sugar. Alcoholic beverages can also be high in sugar, and it is recommended to consume these in moderation or opt for low-sugar options like spirits with a no-calorie mixer, light beer, or dry wine.
Sugar can also be found in processed foods such as breakfast cereals, frozen meals, snacks, sauces, and dressings. It is important to read nutrition labels and choose products with a sugar content of 5% or less of the daily requirement, avoiding those with 20% or more. The World Health Organization advises limiting added sugars to less than 10% of your total energy intake, and for added health benefits, you could further limit sugar calories to 5% or less of your total intake. For example, on a 2,000-calorie diet, this would mean limiting sugar calories to about 50 grams or about 12 teaspoons.
By making these changes and reducing your sugar intake, you can help manage your blood sugar levels and work towards reversing prediabetes. It is important to note that everyone is different, and it is recommended to consult a doctor or dietitian to tailor a food plan to your individual needs.
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Eat mixed meals to lower a food's GI
Prediabetes is a condition where your fasting blood glucose levels are higher than the normal range, but not high enough to be considered Type 2 diabetes. It is possible to reverse prediabetes and prevent the onset of Type 2 diabetes through healthy lifestyle changes and dietary modifications.
One way to manage prediabetes is to adopt a diet that is lower on the Glycemic Index (GI). The GI measures the effect of carbohydrates on blood glucose levels, with low GI foods resulting in a slower and smaller rise in blood glucose and insulin levels. Eating low GI foods can help balance blood sugar levels, stop sugar cravings, maintain concentration, and keep your weight in check.
- Embrace Whole Foods: Choose less processed foods as they generally have a lower GI. Include more whole grains, fruits, vegetables, nuts, seeds, legumes, dairy products, soy milk, eggs, and lean proteins in your diet.
- Pairing Carbohydrates: Combine carbohydrates with a source of protein, extra fibre, or healthy fats to lower the overall GI of the meal. For example, adding natural peanut butter to wholemeal bread lowers the GI from 70 to 51. Similarly, adding milk to wheat breakfast biscuits can also reduce the GI.
- Rice Varieties: Opt for long-grain rice like Basmati, which has a lower GI than short or medium-grain varieties. Brown, black, red, or wild rice varieties are also less processed and tend to have a lower GI.
- Grainy Breads: Switch from white or wholemeal bread to grainier varieties like wholemeal and multi-grain bread with seeds. This simple swap can significantly lower the GI, for example, from 70 to 39.
- Cooking Techniques: Avoid overcooking food as it can cause the cell structure to break down, making it quicker to digest and raising its GI. For example, al dente spaghetti has a GI of 34, but if cooked for a longer duration, the GI increases to 64. Additionally, foods like potatoes can have a lower GI when eaten cold compared to when they are hot.
- Fat and Acidic Foods: Include fat and acidic foods like vinegar, lemon juice, or acidic fruits in your meals as they slow down the rate at which the stomach empties and the rate of digestion, resulting in a lower GI.
- Phytates: Phytates, found in wholegrain breads and cereals, can delay a food's absorption and lower the GI.
- Portion Control: The amount of food consumed also affects GI. Eating smaller portions of high GI foods can help reduce the overall GI of a meal.
Remember, it is always best to consult with a healthcare professional or a registered dietitian nutritionist (RDN) to tailor a meal plan specific to your needs and ensure you are making gradual, sustainable behaviour changes.
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Cut out unhealthy fats
While a prediabetes diagnosis can be concerning, it does not mean that you will develop type 2 diabetes. In fact, it is possible to reverse prediabetes through healthy lifestyle changes and a well-balanced diet.
If you have been diagnosed with prediabetes, it is important to tailor a food plan to your individual needs. Working with a doctor or dietitian can be helpful. For instance, if you have high cholesterol, you may benefit from a lower-fat approach.
To cut out unhealthy fats, you should limit your intake of saturated fats and trans fats. Saturated fats are found in animal products, such as meat and dairy, and can increase the amount of bad cholesterol (LDL) in the body. Too much LDL cholesterol can lead to a build-up of fatty material in the artery walls, increasing the risk of cardiovascular disease. Trans fats are found naturally in small amounts in milk, cheese, beef, and lamb. They are also produced when ordinary oils are heated to a very high temperature, which is why takeaway foods tend to be high in trans fats. Artificially produced trans fats are found in significant quantities in margarine and manufactured foods that contain partially hydrogenated fat.
To reduce your saturated fat intake, choose lean cuts of meat and remove any visible fat and skin. Reduce your intake of processed meats like burgers and sausages, and opt for lean meats like skinless chicken, turkey, and fish. You can also choose plant-based protein sources like lentils, beans, or Quorn. When cooking, use small amounts of unsaturated fats and oils like rapeseed, sunflower, or olive oil instead of butter, ghee, lard, or coconut oil. Choose healthier cooking methods, such as grilling, poaching, steaming, or stir-frying with a small amount of oil. Limit takeaways, as they tend to be high in saturated and trans fats. Spray oils can be useful for controlling the amount of oil you use, and always read food labels to understand the fat content of the product.
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Adopt a well-balanced diet and stay active
Prediabetes is a warning sign that your body is producing too much insulin, which can lead to type 2 diabetes. The good news is that it can be managed and even reversed with healthy lifestyle changes.
Adopting a well-balanced diet and staying active are two key ways to manage prediabetes. A well-balanced diet does not mean cutting out entire food groups; instead, it involves making gradual changes to your eating habits. This includes limiting foods and drinks with added sugars and unhealthy fats, as these can lead to prediabetes. It is also important to be mindful of portion sizes and to eat mixed meals, which can help to lower a food's GI and prevent blood sugar spikes. For example, if you plan to eat white rice, adding vegetables and chicken cooked with a small amount of healthy fat can slow digestion and minimize blood sugar spikes.
It is also important to consult a doctor or dietitian, who can help you develop a meal plan tailored to your individual needs. For instance, if you have high cholesterol, a lower-fat approach may be recommended, while those with high A1C may benefit from a lower-carbohydrate meal plan. A dietitian can also advise on nutritional supplements, as some, like ginseng, gingko, and garlic, can cause low blood sugar if taken in high doses.
Staying active is another important way to manage prediabetes. Even minor weight loss, together with physical activity, can help to prevent diabetes. It is important to note that everyone is different, and the amount of weight loss and physical activity required may vary.
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Frequently asked questions
Prediabetes is when your fasting blood glucose is higher than the normal range, but not high enough to be considered Type 2 diabetes.
It is important to limit foods and drinks with added sugars and unhealthy fats. Eating mixed meals is a great way to lower a food’s GI. For example, eating vegetables and chicken with white rice can slow down the digestion of the grain and minimize blood sugar spikes. Portion sizes are also important to keep your diet low on the GI scale.
Losing weight, even a modest amount, through physical activity can help. It is also important to reduce stress and consult a doctor or dietitian about taking certain supplements.
Meat can be a significant source of unhealthy fats, so it is important to limit your consumption. Simple carbohydrates should also be swapped for complex carbohydrates.
According to the American Diabetes Association, for people 45 years old with prediabetes, the 10-year risk of developing Type 2 diabetes is 9% to 14%. However, it is important to remember that prediabetes can often be reversed through healthy lifestyle changes.
