Prediabetes is a condition characterized by insulin resistance and high glucose levels that often precedes type 2 diabetes. Nearly 80 million people are prediabetic in the United States, according to the American Diabetes Association guidelines. Consuming a healthy diet with prediabetes-specific nutrition guidelines is an important part of managing diabetes and slowing or preventing the progression towards full-blown type 2 diabets.
Calories
Many people with prediabetes are obese. Obesity contributes to insulin resistance, and dropping pounds can effectively reduce blood glucose levels. According to the National Diabetes Information Clearinghouse, you can slow the progression from prediabetes to type 2 diabetes significantly by losing just 5 percent of your body weight. To lose weight safely, reduce your daily caloric intake by 500 to 1,000 calories. Continue to eat a variety of healthy foods from all food groups while you're losing weight.
Carbohydrates
Just because you're prediabetic doesn't mean that carbohydrates are the enemy. Carbohydrates should remain the foundation of your healthy diet. However, you should choose your carbohydrate sources wisely. Opt for slow-digesting sources of carbohydrates such as legumes, whole grains, non-starchy vegetables and fruits. Limit consumption of refined or sugary carbohydrate sources such as candy, potatoes and white bread.
Fiber
Dietary fiber has a number of health benefits for people with prediabetes. First, dietary fiber reduces the speed at which food gets digested. Slowing digestion can help prevent elevated blood sugar levels. Also, fiber helps curb appetite by keeping you fuller for longer. According to research published in the September 2005 edition of "Diabetologia," people with prediabetes who consume a high-fiber diet containing delayed their transition to type 2 diabetes by an average of 60 percent. Fiber-rich foods ideal for a prediabetes diet include oatmeal, black beans, carrots and blueberries. Aim for 25 to 30 g of dietary fiber per day.
Fresh Produce
Fresh produce should be part of your daily diet if you have prediabetes. Produce is a natural source of dietary fiber and slow-digesting carbohydrates. Regularly consuming healthy foods such as fresh produce can help you manage your blood glucose levels and prevent type 2 diabetes, MayoClinic.com reports. Healthy produce includes apples, spinach, kale, tomatoes and papaya.
References
- American Diabetes Association: Diabetes Statistics
- MayoClinic.com: Prediabetes: Treatments and drugs
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-diabetes
- "Diabetologia"; High-fibre, low-fat diet predicts long-term weight loss and decreased type 2 diabetes risk: the Finnish Diabetes Prevention Study; J Lindstrom et al.; September 2005
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