Usually before an individual develops type 2 diabetes he has a condition called prediabetes. This is when blood sugar levels are elevated, but not yet high enough to be considered diabetes. Prediabetes can be reversed, and diabetes can be prevented with proper diet and exercise. A healthy diet should focus on whole grains, non-starchy vegetables, fruits and lean protein sources.
Whole Grains
Ingredients on a food label are listed in decreasing order of predominance. To manage prediabetes, it is important to focus on grain products that have the first ingredient listed as whole grain, such as "whole wheat" or "whole oats." For example, "wheat flour" is not the same as "whole wheat flour." Items such as bread, bagels, English muffins and pasta can be found in whole grain varieties. These foods will be higher in fiber and digest more slowly than their more processed counterparts, keeping you full longer and helping prevent spikes in blood sugar.
Non-starchy Vegetables and Fruit
Eat a variety of non-starchy vegetables, trying to include a rainbow of colors. This will ensure that you obtain a variety of vitamins, minerals and other nutrients. Starchy vegetables such as potatoes, corn and peas contain a higher amount of carbohydrate and should be eaten in smaller quantities.
Fruits contain approximately the same amount of carbohydrate as grain products. Aim for two to four servings of fruit per day, and as with vegetables, be sure to add variety. Whole fruits contain more fiber and digest more slowly than juices.
Lean Meats, Beans and Dairy
All meats should be trimmed of their visible fat and skinned before cooking. Choose the lower-fat ground meats. Use cooking methods that will not add fat, such as baking, broiling, grilling or poaching. Include fatty fish two to three times per week to obtain omega-3 fats.
Beans are a good source of protein and are high in fiber.
Choose non-fat or low-fat dairy items, such as milk, yogurt and cheese.
Added Fats
Oils, such as olive oil or canola oil, should be your focus. Solid fats, like butter, have a higher saturated fat content, and margarine or shortening may contain trans fats. The connection of trans fats to the development of diabetes is currently being investigated. Fats have a little more than twice the caloric content of carbohydrates and protein, so they should be used sparingly.
Healthy Snacks
Choose healthy snacks such as fruit and low-fat cheese, celery with peanut butter or low-fat popcorn. Nuts are calorie dense but contain good fats, protein, vitamins and minerals. You can enjoy nuts as a snack, but limit the intake to a handful.
Portion Size and Timing
Be mindful of portion sizes. Over consumption of any food will lead to weight gain. Weight gain is a cause of insulin resistance, which is a factor in the development of diabetes.
Keeping your blood sugar level is the main goal. Eating foods high in fiber along with a protein source will help keep blood sugar levels from spiking, which helps prevent overworking the pancreas. In general, it is good to have three small meals and two to three snacks per day, spread several hours apart. It is important to listen to your own body's hunger cues and signs of fullness.
