Diabetes was the seventh leading cause of death in the U.S. in 2007, according to the U.S. Department of Health and Human Services' National Vital Statistics Reports. In 2007 23.6 million Americans had diabetes, with another 57 million Americans prediabetic. The good news is that being diagnosed as prediabetic gives you the chance to prevent developing full-blown diabetes by making modifications to your diet and lifestyle.
What is Prediabetes?
Prediabetes is a condition in which you have not been diagnosed as diabetic, but your fasting blood sugar is above normal, according to the American Diabetes Association. Fasting blood sugar is measured after fasting for several hours or overnight. A normal blood sugar is less than 100 md/dl. A blood sugar of 100 to 125 mg/dl is prediabetic. A blood sugar above 126 mg/dl is diabetic.
This may not sound like much, but it's important to note that prediabetics have a 1.5 times greater risk of cardiovascular disease, while diabetics have a 2 to 4 times greater risk. Knowing your blood sugar level allows you to make changes to reduce your risk of developing diabetes. The ADA recommends losing five to ten percent of your body weight with diet and moderate exercise, such as walking.
Recommended Foods
The Mayo Clinic suggests a mix of healthy foods which can be used in place of less nutritious fare. Prediabetics and diabetics should eat the healthier complex carbohydrates, such as fruits, vegetables, whole grains and legumes such as beans, peas and lentils. Many fruits and vegetables contain fiber, which helps control blood sugar. Look at ingredient labels on breads and cereals to ensure that they are made with whole-wheat flour or wheat bran.
Low-fat dairy products are another good choice. They offer protein and calcium, with many brands now adding extra calcium. You should eat heart-healthy fish, such as cod, salmon and tuna, at least twice a week. Fish contains omega-3 fatty acids which help lower triglycerides in the blood. Small amounts of 'good' fats can actually lower your cholesterol. Think walnuts, olives, almonds, pecans, avocados and peanut as well as canola and olive oils.
Foods to Avoid
According to Mayo Clinic, diabetes increases your risk of heart disease and stroke by speeding up the development of clogged and hardened arteries. Review food labels for the amount of saturated and trans fats in the food. These fats hide everywhere-in processed foods such as crackers, snacks and baked goods. Limit your daily intake of saturated fat to less than seven percent of your daily calories. Animal proteins such as hot dogs, bacon and sausages are loaded with saturated fats. Choose lower-fat options of dairy products such as cheese, milk and yogurt. Trans fats are in shortening, stick margarines and baked goods and should be avoided completely.
Prediabetics should also start now to limit sodium. Most Americans eat far too much, even without adding additional salt to food. You should eat less than 2,000 mg daily. Learn to find hidden salt in cured meats such as ham and sausage, boxed goods and canned vegetables. Cholesterol, found in egg yolks, shellfish, organ meats and high-fat dairy products should be limited to less than 200 mg daily, suggests Mayo Clinic.
Diet Plan: Counting Carbohydrates
This plan requires that you become familiar with reading food labels, measuring portions, and noting carb content. While this plan for prediabetics is not as stringent as for diabetics, you should still strive to eat about the same amount of carbs each day at the same times. You may need to work with a dietition to find one or a combination of plans that work best for you.
Diet Plan: The Exchange System
This diet plan groups foods into categories such as carbs, meats and meat substitutes and fats. An exchange is one serving in a group. Each exchange has about the same amount of fat, calories, carbs and protein in each food within that exchange. This means that each exchange has the same effect on your blood sugar. For example, you can swap one small apple for 1/3 cup of cooked pasta within the carb group. This gives you more flexible choices.
Diet Plan: The Glycemic Index
Foods that have a high glycemic index raise your blood sugar more than food with low-index. However, the Mayo Clinic warns that some low-index foods aren't necessarily healthy. High-fat foods tend to have lower glycemic index values, such as beef which is high in fat.
Considerations
Knowing that you have prediabetes gives you a chance to prevent diabetes by making lifestyle changes, such as moving more and sitting less. Because your diet plays a very important role in your health, eating better now will reward you in the long run.
References
- U.S. Department of Health and Human Services: National Vital Statistics Reports, Deaths: Final Data for 2007
- American Diabetes Association: Prediabetes
- American Diabetes Association: Diabetes Statistics
- American Diabetes Association: Healthy Eating
- Mayo Clinic: Diabetes Diet: Create Your Healthy-eating Plan
