Type 2 diabetes is a condition in which the body does not respond properly to insulin, which is a hormone which helps remove excess glucose from the blood. Prediabetes occurs when your body begins to respond poorly to insulin but not to the point where you actually have diabetes. If you are prediabetic, you can prevent the development of diabetes by changing your diet.
Diet and Weight Loss
One of the most important aspects of a prediabetic diet is to limit the number of calories you consume. Many people who develop prediabetes or diabetes are overweight. If you are overweight and have prediabetes, losing some of your excess pounds can help prevent your condition from progressing into type 2 diabetes. Part of this process involves limiting how many calories you eat each day, as well as increasing the amount of physical activity you get. Avoid foods with a high fat content or with added sugar to cut back on your caloric consumption.
Fruits and Vegetables
Fruits and vegetables are an important part of a diet plan for prediabetes, the American Diabetes Association explains. Fruits and vegetables are generally low in calories and have the added benefit of being rich in fiber. Fiber can slow the rate at which nutrients are broken down by your body, which helps keep your blood glucose levels low and keeps your body from developing additional resistance to insulin. Focus on non-starchy vegetables, such as carrots, leafy green vegetables, green beans and broccoli.
Whole Grains
Consuming whole grains can also help you lower your risk of developing diabetes, even if you don't have prediabetes. MayoClinic.com notes that consuming whole grains can help keep your blood glucose levels under control and can help prevent diabetes, although it is not exactly clear how these types of grains help. Look for breads made with whole wheat or other whole grains or which have the word "whole" listed along with their first few ingredients. You can also add whole grains to your diet by eating grains made with whole wheat.
Fad Diets
There are a variety of different "fad" diets which claim to help people lose weight quickly be restricting the kinds of foods which they can eat. Although these diets may be useful in helping you lose weight, MayoClinic.com states, their long-term effects on your risk of developing diabetes are not known, so you should avoid these diets if you have prediabetes. In addition, these fad diets may make it difficult for you to keep the weight off as they do not promote healthy food decisions which you can maintain in the long-term.
