According to 2011 information provided by the Centers for Disease Control and Prevention, about 79 million adults suffer from prediabetes in the United States. If you suffer from prediabetes, your blood sugar levels are between 100 to 125 mg/dL, versus normal blood sugar levels between 70 and 99 mg/dL. Having prediabetes makes you at higher risk for developing diabetes later in life. Certain factors, such as being overweight, having a family history of diabetes, having suffered from gestational diabetes during pregnancy, suffering from high blood pressure, having low HDL cholesterol or high triglyceride levels and suffering from polycystic ovary syndrome, can increase your risk of developing prediabetes. Your diet is an important lifestyle factor that can help lower your risk.
Promotes Weight Loss
Since being overweight is a risk factor for developing prediabetes, losing a few pounds can reduce the threat. Losing weight also improves your cholesterol and blood pressure numbers, two additional risk factors for prediabetes. To lose weight, your diet should contain fewer calories than what you burn each day. One pound of body fat equals about 3,500 calories; therefore, if you want to lose one pound per week, you need to create a caloric deficit through diet and physical activity of 500 calories per day.
Low in Sugar
Since sugary foods can make your blood sugar levels go up drastically when they are digested, a reduction in sugar intake is recommended to reduce the risk of developing diabetes. Healthy carbohydrates, such as whole grains, vegetables, fruits, legumes and low-fat dairy products, will also offer important vitamins and minerals that your body needs to stay healthy. Reduce your intake of sugary snack foods, which may also contain disease-promoting trans fat.
Low in Fat
Less than 30 percent of your total calories should come from fat, and no more than 10 percent of your total calories should come from saturated fat. Lower your intake of fatty cuts of meats, processed meats and high-fat sources of dairy, while increasing the foods that have healthy sources of fat. Fish contains omega-3 fatty acids, which promote heart health by lowering triglycerides. Fill your daily fat allowance with foods that contain monounsaturated and polyunsaturated fats, which can help lower your cholesterol levels. Foods that are good sources of these fats are avocados, nuts, olives and vegetable oils.
High in Fiber
Foods high in fiber can help control your blood sugar levels better than refined carbohydrates, such as white bread and sugary foods. For men and women who are 50 years old or younger, 38 g and 25 g of fiber are recommended each day, respectively. Foods like whole grains, vegetables, legumes, nuts and fruits should be consumed daily. Fiber-containing carbohydrates should account for 50 to 60 percent of your total calories.
