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Diet Plans for Prediabetes

Mar 6, 2011 | By Kathryn Gilhuly
Diet Plans for Prediabetes
Photo Credit brown rice image by Steve Lovegrove from Fotolia.com

If your doctor diagnoses you with prediabetes, losing weight may cut your chances of developing Type 2 diabetes by more than half. Changes in your diet can also help you lower your blood pressure and reduce your cholesterol level -- two additional risk factors for developing Type 2 diabetes. A diagnosis of prediabetes means your blood sugar levels fall in the high normal range, a sign of decreased glucose tolerance.

Type 2 Diabetes

The Diabetes Prevention Program studied 3,234 people at a high risk of Type 2 diabetes and concluded that weight loss through diet control and moderate exercise can help prevent this condition. The study, published in the Feb. 2002 edition of the "New England Journal of Medicine," concluded that those who received intensive counseling on diet, exercise and behavior modification reduced their risk of developing Type 2 diabetes by 58 percent.

Low Carbohydrate Diet

Adopting a low-carbohydrate diet such as Atkins or South Beach is one way to lower blood sugar levels if you have prediabetes. You can lose weight on high-protein, low-carbohydrate diets, but some of this will owe to loss of water rather than fat. You miss out on some important sources of nutrition in a low-carbohydrate diet because it restricts consumption of healthy carbohydrates -- fruits, vegetables and whole grains -- as well as refined carbohydrates.

Glycemic Index Diet

The Glycemic Index measures the effect of what you drink and eat on your blood sugar levels. Pure sugar ranks highest with its rating of 100, and fat and meat rank at the bottom of the Glycemic Index because they contain no carbohydrates. On a Glycemic Index diet, you eat baked goods, white potato and white bread in limited quantities and pair them with foods that rank lower on the Glycemic Index. If you ate a biscuit with a meal that also includes vegetables and protein, your blood sugar levels would not increase as much as they would if you ate the biscuit by itself. You can eat liberal amounts of fruits, vegetables and whole grains because their complex carbohydrates enter your bloodstream slowly.

Mediterranean Diet

You can lose weight and lower your blood sugar levels by following a Mediterranean diet. A Mediterranean diet contains little red meat, a moderate amount of healthy fat, such as olive oil, and a lot of vegetables. The Mediterranean diet proved superior for both long-term weight loss and reduction of blood sugar levels to low carbohydrate diets in a study reported in the July 2008 issue of the "New England Journal of Medicine." The study by Iris Shai, a researcher at Israel's University of the Negev, found low-fat diets less effective for weight loss than low-carbohydrate and Mediterranean diets.

Diet for Life

Choose a diet that includes foods you like, and you'll more likely stick with it. You needn't give up any of your favorite foods in order to lose weight and reduce your risk of developing diabetes. Keep some foods -- candy and other sweets -- in the special treat category. Healthy food choices include whole grains such as oatmeal and brown rice, a variety of fruits and vegetables, and low-fat dairy products. If your blood pressure is high, avoid processed foods and replace salt in home-cooked meals with pepper and other spices. To combat high cholesterol, reduce saturated fats -- choose lean meat or legumes to meet your protein needs. Add healthy fats such as olive oil and omega 3 fatty oils, found in salmon, seeds and nuts. For guidance, consult your physician or a registered dietitian.

References

Article reviewed by Nan Last updated on: Mar 6, 2011

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