Approximately 79 million people in the U.S. have prediabetes, according to the American Diabetes Association. Prediabetes is sometimes referred to as "mild diabetes" or "borderline diabetes." This occurs when your blood glucose levels are higher than they ought to be, but not high enough to be full-fledged diabetes. Talk to your doctor, who might recommend dietary changes to help control blood sugar levels.
Foods to Eat
Complex carbohydrates, fiber-rich foods, fish and lean protein and healthy fats are all essential in managing prediabetes. Look for healthy types of carbs, such as fruits, vegetables, whole grains and legumes, many of which are also high in fiber, which helps control blood sugar levels. MayoClinic.com recommends prediabetics and diabetics eat fish at least twice a week, as it is a good alternative to fattier meats. Additionally, healthy types of fat, such as monounsaturated and polyunsaturated fats, found in foods like avocados, some types of nuts, olives, and canola, olive and peanut oils, are good choices, but use them sparingly. Because diabetes increases your risk of heart disease and stroke, it's important to eat foods that help maintain heart health.
Food to Avoid
Keep artery-clogging foods to a minimum to avoid increasing your risk of heart disease. These include full-fat dairy products; meats, such as fatty cuts of beef, hot dogs, sausage and bacon; trans fats, found in processed snacks, baked goods and anything made with shortening or margarine. No more than 7 percent of your daily calories should come from saturated fat. If you have prediabetes or diabetes, limit dietary cholesterol to 200 mg per day, so keep foods such as eggs and shellfish to a minimum. Finally, consume less than 2,000 mg of sodium per day.
Tracking Foods
Beyond eating the right types of food, prediabetics should track their diet. The first way to do this is by counting carbohydrates. Make sure you have the same amount of carbs per day, as this will keep your blood glucose more stable. A healthy level of carbohydrates for a prediabetic is about 50 to 55 percent of daily calories, according to Dr. Timothy Harlan's website. For a 1,600-calorie diet, this would equal 220 g of carbohydrates per day.
You can also use the exchange system. Group foods into three categories: carbs, meat/meat substitutes and fat. Each food on a particular list can be substituted for any other food item on the same list in a meal, with one exchange being equal to the other in terms of calories, carbs, protein and fat.
Eating Out
Despite a diagnosis as a prediabetic, life goes on -- and that often includes social gatherings and meals at restaurants. It's possible to eat out, as long as you follow certain guidelines. First, control your portion size by choosing a smaller meal, taking part of your meal home or sharing an entree with someone else. You can also explain your medical diagnosis to a waiter and ask for substitutions, such as a side salad instead of french fries, mustard instead of mayonnaise or fat-free salad dressings instead of creamy, rich dressings. If possible, attend a restaurant that publishes its nutritional information so you can properly track how much carbohydrates and fat you consume in a meal.
References
- MayoClinic.com; Diabetes Diet: Create Your Healthy-Eating Plan; September 2010
- MayoClinic.com; Diabetes Nutrition: Eating Out When You Have Diabetes; November 2010
- American Diabetes Association: Prediabetes FAQs
- FAQs.org; Exchange System; Marion J. Franz
- DrGourmet.com; Ask Dr. Gourmet; Timothy S. Harlan
