According to the American Diabetes Association, or ADA, 57 million people in the United States have borderline diabetes, usually referred to as pre-diabetes. Pre-diabetes is when your blood sugar is higher than normal, but not high enough to be diagnosed as diabetes. Diabetes is a serious disease with many complications. Even with pre-diabetes, you may already be experiencing some damage in your body. With proper diet and exercise, you may improve your chances of delaying or possibly even preventing type 2 diabetes.
Expert Insight
The ADA recommends that people with pre-diabetes eat a healthy diet to lose 5 to 10 percent of their body weight and exercise for at least 30 minutes a day. The group reports that these types of lifestyle changes can prevent or delay the onset of type 2 diabetes.
Balanced Diet Plan
Eating healthy foods from all the food groups in the correct portion sizes is necessary to maintain a healthy weight and blood sugar. Eat about the same amount of food at each meal and have meals at about the same time each day. This will help keep your blood sugar more stable.
The ADA suggests an easy way to get started called the "Plate Method." Divide a dinner plate in half. On one half, fill it with non-starchy vegetables such as broccoli, lettuce, tomatoes, green beans, carrots and peppers. Starchy vegetables include potatoes, peas and corn. The other half of the plate should be divided into three smaller sections. One section is for meat or meat substitutes, and one should be for starchy foods such as bread, rice, pasta or starchy vegetables. The final section is for low- or non-fat milk or other carbohydrates.
A registered dietitian can help you with a more specific meal plan based on your individual needs.
Carbohydrates
Carbohydrates will affect your blood sugar more than protein and fat. Sugar is a type of carbohydrate. Your body uses carbohydrates for energy, so you need to include them in each meal. However, it is important to balance them throughout the day. Adding protein and healthy fats to each meal will help slow down how quickly the carbohydrates are broken down, thereby avoiding spikes in blood sugar. Foods such as breads, pasta, rice, cereal and crackers are all carbs. Some starchy vegetables--including corn, peas, potatoes and winter squashes--are also considered carbohydrates, as are beans and legumes. Fruit and milk also contain carbohydrates in the form of sugars.
You can include some desserts and sweets in your diet in small portions. It is usually best to eat them right after a meal and count them as part of the carbohydrates for that meal. Talk to a registered dietitian about exact amounts you should eat.
Fats
People with diabetes are also at higher risk for heart disease. Choosing good fats such as olive or canola oil is better for heart health. Foods high in mono- or polyunsaturated fats are better than those with saturated, hydrogenated or trans fats. Baking, broiling, grilling and boiling are better cooking methods than frying.
Fiber
Fiber is another important nutrient to include in your diet. A study in the New England Journal of Medicine reported that people with diabetes who ate a high fiber diet had improved blood sugar and cholesterol levels. The American Dietetic Association recommends that women eat 25 grams of fiber each day and men eat 38 grams every day.
References
- American Diabetes Association: Pre-Diabetes
- American Diabetes Association: Pre-Diabetes FAQs
- American Diabetes Association: Create Your Plate
- PubMed.gov: Beneficial effects of high dietary fiber intake in patients with type 2 diabetes
- American Dietetic Association: Health Implications of Dietary Fiber
