Borderline diabetes, also known as prediabetes, effects 79 million Americans, according to the American Diabetes Association (ADA). People with borderline diabetes have blood sugars that are higher than normal but not high enough for a diagnosis of diabetes. If left untreated, borderline diabetes will turn into type 2 diabetes within 10 years. But you can reduce your risk by following a diet that promotes a healthy weight.
Calories
As a borderline diabetic, losing weight, as little as 10 to 15 lbs., can significantly reduce your risk of developing type 2 diabetes. Weight loss requires you to eat fewer calories than you burn. Your doctor can help you determine your daily calorie needs for weight loss. Most men and women should be able to lose weight following a diet of 1,600 to 2,000 calories daily.
Grains
Increasing your intake of whole grains and dietary fiber can reduce your risk of developing type 2 diabetes, according to the ADA. Your diet plan should include six to eight servings of grains a day, with at least half of those servings being whole grain. Healthy food choices and serving sizes include one slice of whole-wheat bread, 1/2 cup of cooked oatmeal or 1/2 cup of cooked brown rice or whole-wheat pasta.
Fruits
Fruits are low in calories and a good source of fiber. You should try to eat four to five servings of fruits a day. Choose more whole fruits over juice for increased fiber. Fiber in food can help you manage hunger, making it easier for you to stick with your reduced-calorie plan for weight loss. One medium piece of fruit, 1/2 cup of unsweetened canned fruit or 1/4 cup of dried fruit all equal one serving.
Vegetables
Vegetables also make an important part of your meal plan for borderline diabetes. Including more vegetables in your diet can help you increase your fiber intake while limiting your calories. Aim for three to five servings of vegetables a day, with one serving equal to 1 cup of leafy greens or 1/2 cup of chopped cooked or raw vegetables.
Meat
Meat can be a source of fat in your diet. High intakes of fat, specifically saturated fat, can increase your risk of developing diabetes. To limit your risk and your intake, choose lean cuts of meat such as fish, white meat poultry, pork tenderloin and beef eye of round. Limit your meat intake to 3 to 6 oz. a day.
Milk
Milk can also be a source of fat. Include low-fat or nonfat milk and milk products to limit your fat intake. You can include two to three servings of milk or milk products on your healthy eating plan. Serving sizes and healthy choices include 1 cup of nonfat or 1 percent fat milk, 1 cup of low-fat or nonfat yogurt or 1 1/2 oz. of cheese.
Nuts, Seeds and Beans
As an alternative to meat, you should include nuts, seeds and beans as a source of protein. These foods are also a good source of fiber, iron and magnesium. While nuts and seeds are high in fat, they contain the healthy monounsaturated and polyunsaturated fats. Including more of these fats in your diet, instead of foods high in saturated fat, can also reduce your risk of diabetes. Aim for three to five servings of nuts, seed or beans a week. A 1/2-cup serving of cooked beans, 1 1/2 oz. of nuts or seeds or 2 tbsp. of nut butter all equal one serving.
Fats
Limiting your daily fat intake can help you limit your calories for weight loss and help reduce your risk of developing diabetes. Your diet plan should limit added fat to two to three servings a day, with one serving equal to 1 tsp. of margarine or oil, 1 tbsp. of mayonnaise or 2 tbsp. of salad dressing.
