Borderline diabetes and prediabetes are two commonly used names for impaired glucose tolerance, or IGT. In IGT, blood glucose levels are higher than normal, but not as high as someone with type 2 diabetes. Borderline diabetes is a combination of decreased production of insulin, the hormone that lowers blood glucose levels, and a decreased sensitivity to insulin. If you have borderline diabetes, you may be able to prevent the development of type 2 diabetes by eating a healthy diet, exercising and maintaining a healthy weight.
Sugars, Starch and Fiber
Sugars, starch and fiber from whole grains, fruits, vegetables and low-fat milk are a healthy part of a borderline diabetes diet. More important than the source of carbohydrates is the total amount of carbohydrates in the diet, according to Diabetes Care, a publication of the American Diabetes Association. About 50 percent of total daily calories should come from carbohydrates. About half of those calories should come from whole grains. Artificial sweeteners such as aspartame and saccharin are safe and can be used as sugar substitutes to help limit calories from carbohydrates.
Fats and Oils
No more than 30 percent of daily calories should come from fats and oils. According to Diabetes Care, about 10 to 20 percent of calories should come from monounsaturated fats and about 10 percent from polyunsaturated fats. The remaining fat calories, up to 10 percent of total calories, may come from saturated fats like those in animal products. According to the American Diabetes Association, borderline diabetics are at 50 percent increased risk for heart disease and stroke, so it's important to primarily choose healthy fats. Specifically, choose oils that are liquid at room temperature, fats from plant foods such as nuts and seeds, and fatty fish such as tuna, mackerel and cod.
Protein
About 15 to 20 percent of daily calories should come from protein. Choose lean cuts of meat such as sirloin and tenderloin and remove the skin from poultry. Use fat-reducing preparation methods such as baking and broiling. Choose low-fat or fat-free dairy products. Soy proteins from foods like soy milk, tofu, soy nuts and edamame are heart-healthy choices.
Total Calories
One goal of a borderline diabetes diet is to reach and maintain a healthy weight. To do so, you will need to know how many calories you should eat each day. A registered dietitian can create a personalized meal plan with the optimal number of calories for your weight loss or maintenance. In order to encourage weight loss of one to two pounds per week, reduce your current calorie intake by 500 to 1,000 per day. If you are overweight, losing just 5 to 10 percent of your total body weight can improve your insulin response. Combining a healthy diet with regular physical activity is the best way to achieve long-term weight management success.
References
- International Diabetes Federation; Fact Sheet- Impaired Glucose Tolerance
- American Diabetes Association; Prediabetes FAQs
- Diabetes Care; Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications;
- American Diabetes Association; Making Healthy Food Choices
