Pre-diabetes is a condition characterized by dangerously high glucose levels in your blood that do not reach the clinical threshold for a full diabetes diagnosis. Individuals with this condition have increased risks of developing type 2 diabetes. You can help prevent the progression of pre-diabetes with a diet based on foods such lean meats, fruits and non-starchy vegetables.
Understanding Pre-Diabetes
Doctors diagnose pre-diabetes with either of two blood testing procedures, according to the National Diabetes Information Clearinghouse, or NDIC. In a fasting glucose test, your doctor will measure the glucose content in your blood after you have gone without food for at least eight hours. In an oral glucose tolerance test, you will fast for at least eight hours, then receive a sugary liquid to drink. Your doctor will then test your glucose levels after a two-hour wait. Blood glucose results between 100 and 125 milligrams per deciliter of blood indicate the presence of pre-diabetes. Results between 140 and 199mg/dL on an oral glucose tolerance test also point to the presence of pre-diabetes.
Diet Basics
You can help prevent pre-diabetes progression or lower your blood glucose back to normal levels with adequate dietary measures, the American Diabetes Association reports. When selecting fruits and vegetables, try to pick the widest variety possible. When selecting vegetables, emphasize non-starchy varieties such green beans, broccoli, carrots and spinach. When choosing meats, be aware that cuts that end in "-loin"--such as sirloin or pork loin--tend to have a sufficiently low fat content. You can also reduce the fat content of poultry choices by removing any skin before eating them. Additional components of a solid pre-diabetes diet include fish, whole-grain products, non-fat dairy products, dried beans and non-sugar-sweetened drinks.
Additional Steps
When cooking foods in your diet, you should avoid the use of solid fats, which tend to have high amounts of harmful trans fat and saturated fat, according to the American Diabetes Association. Instead, use liquid oils such as cottonseed, corn, olive, canola, sunflower and soybean oils. Also pay attention to your intake of other forms of added fat. In addition, reduce your intake of high-calorie dessert and snack items such as full-fat ice cream, cake, chips, cookies. Be aware that poor portion control can negate the beneficial aspects of your diet, even if you only eat too much of healthier food items.
Exercise
To create an effective pre-diabetes plan, you must also increase your level of physical activity, the American Diabetes Association notes. When combined with cuts in your fat and calorie intake, walking for roughly 30 minutes a day five times a week can help you achieve positive results, the NDIC reports. When compared to medications, the combined effects of diet and exercise actually produce superior pre-diabetes prevention results.
Considerations
You should undergo a screening for diabetes and pre-diabetes if you are 45 or older and overweight, the American Diabetes Association explains. If you are overweight and younger than 45, your doctor may test you if you have known risks such as diabetes in your family, low HDL cholesterol, high blood triglycerides or hypertension.
