Diabetes is a disease that develops when the body cannot properly regulate its levels of blood glucose. The levels of blood glucose become too high, which causes problems such as increased thirst and urination, a feeling of tiredness, slow healing wounds, and frequent infections. Excess weight and high cholesterol are both risk factors for developing type 2 diabetes. A diabetes prevention diet can help reduce risk factors and possibly prevent you from developing the condition.
Count Carbs
Carbohydrates contain starches, sugars and fiber. Starches and sugars are both responsible for raising blood glucose levels. Counting carbohydrates is a good way to manage blood glucose levels. Many diabetics find that this is an effective method of managing their disease, and it can prevent the development of diabetes in people who exhibit risk factors.
When you begin managing your diet to prevent diabetes, plan to consume between 45 and 60 g of carbohydrates at each meal. Most of the carbohydrates you eat should be non-starch vegetables and whole wheat and whole grain products.
Add Protein and Fat
Eating carbohydrates alone will affect blood glucose levels more than eating them in combination with other foods. Make sure each meal and snack contain both protein and fat to balance the carbohydrates. An apple with peanut butter, a turkey sandwich on whole wheat bread or yogurt with granola are all balanced ideas for a diabetes prevention diet.
Watch the Glycemic Index
Foods with a low glycemic index cause less of an effect on blood glucose levels than foods with a high glycemic index. This doesn't mean that you should never eat foods with a high glycemic index. If you are managing your diet to prevent the development of diabetes, you can be more lenient with you meals than if you have diabetes. Most choices, however, should be foods that are low on the glycemic index. Foods such as beans, yogurt and nuts have a lower glycemic index, while foods such as white bread and potatoes have a higher glycemic index.
