Pre-diabetes is a condition characterized by blood sugar levels that are higher than normal but lower than the levels necessary for a diabetes diagnosis. According to the National Diabetes Information Clearinghouse, most people with pre-diabetes will eventually develop diabetes unless they manage to lose 5 to 7 percent of their body weight by changing their diet and exercise levels. Consequently, adopting a healthy eating plan to achieve and maintain a healthy weight is essential for anyone with pre-diabetes.
Portion Sizes
Eating appropriate portion sizes is an important part of any pre-diabetes diet. According to the Joslin Diabetes Center, how much you eat is just as important as what you eat when dealing with pre-diabetes. If you are overweight, limiting your portion sizes will help you to lose weight. Controlling portion sizes will also you regulate how much you eat of certain foods. Try eating off a smaller sized plate, and weight your meals more heavily with vegetables, fruits and starches rather than meats and fats. When you choose to have dessert, keep your serving size small.
Sugar
As FamilyDoctor.org explains, your diet plan should minimize sugar and other sweeteners like honey, molasses and corn syrup. If you normally drink sugary drinks, switch to calorie-free versions, as the American Diabetes Association advises. Cut back on your dessert consumption. Look out for processed foods with added sugar, like salad dressings, cereals, jams and fruit yogurts.
Fat
According to FamilyDoctor.org, fat should comprise no more than 30 percent of your daily calories. Fats are especially calorie-rich, so be careful about portion sizes. To reduce fat, the American Diabetes Association recommends sticking with lean meats and choosing non-fat dairy products. You can also bake or broil meats rather than frying them, limit added butter and always read labels for fat content when buying processed foods.
Fruits and Vegetables
Any healthy diet should include plenty of fruits and veggies. The American Diabetes Association advises picking fruits and veggies in varying colors to maximize nutrients. To help up your fruit and veggie consumption, eat fruits and veggies for snacks, eat fruits in place of dessert and incorporate more veggies into dinner by serving vegetable side dishes or making a veggie-intensive entrée, such as a stir-fry, vegetable soup or vegetarian pizza.
Fiber
According to FamilyDoctor.org, a pre-diabetes diet plan should also include 38g of fiber for men under the age of 50 and 25g of fiber for women under the age of 50. Eating fruits and vegetables contributes towards your fiber needs. Pick whole grains over refined grains, such as choosing whole wheat bread, whole wheat pasta, brown rice and whole grain cereals. Beans and lentils also have a lot of fiber, so try to incorporate them into your regular meal plans.
References
- American Diabetes Association: Making Healthy Food Choices
- Joslin Diabetes Center: What Should I Do if I Have Pre-Diabetes?
- FamilyDoctor.org: Prediabetes
- National Diabetes Education Program: More than 50 Ways to Prevent Diabetes
- Cleveland Clinic: Pre-diabetes and Lifestyle Changes to Prevent Type 2 Diabetes
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-diabetes
