Borderline diabetes -- also known as prediabetes -- afflicts 57 million adults in the United States. Prediabetes is characterized by abnormally high blood sugar levels that aren't yet high enough to be considered diabetes. Risk factors for prediabetes include obesity, a sedentary lifestyle and a diet poor in fruits and vegetables. Fortunately, if you take active steps towards a healthy lifestyle you can delay type 2 diabetes or keep it from entering your life at all. You can have a diet designed for you by your dietitian and physician. In any case, certain foods can help manage your blood sugar, your body weight and reduce the risk of developing type 2 diabetes.
Spinach
The most important thing you can do if you have prediabetes and are overweight is to lose 10 to 15 percent of your body weight, the American Diabetic Association reports. Losing weight can significantly improve the body's sensitivity to insulin, which helps prevent elevated blood sugar levels. A diet rich in green leafy veggies like spinach can help promote weight loss. Spinach is rich in dietary fiber, which can curb appetite and make you feel full on less calories. Also, spinach is low in the glycemic index. Low glycemic index foods don't dramatically increase blood sugar. Spinach can be used as a base for salads, as part of soups or as a veggie for casserole.
Fish
Fish is lower in fat and calories than meats like steak of pork. Fish should be included as a primary source of protein in a healthy diabetic diet. Also, the fats that fish contain tend to be the healthy omega-3 variety. A. Bhoraskar of Raheja Hospital, in a paper published in the November 2005 issue of "Journal of the Indian Medical Association," reports that increasing your intake of omega-3 fats can delay the onset of full blown diabetes. When preparing fish, opt for low-fat cooking methods like grilling or baking. Also limit the amount of oil you add to keep fish a low calorie choice.
Almonds
Because almonds are rich in calories, many people trying to lose weight avoid them. This may be a mistake, according to Michelle Wien of the University of Medicine and Dentistry of New Jersey. In a study published in the June 2010 "Journal of the American College of Nutrition" almonds improved risk factors for heart disease in a group of prediabetics. Also, almonds are rich in nutrients that combat diabetes, such as monounsaturated fats, vitamin E and magnesium. Almonds without added oil or salt are your best option.
References
- ADA: Prediabetes
- University of Michigan: Pre-diabetes
- CDC: Can eating fruits and vegetables help people to manage their weight?
- "Journal of the Indian Medical Association": Nutrition in Prediabetes
- UNDMJ: Can Almonds Tame Blood Sugar?
- ADA: Prediabetes FAQs
