Prediabetes is also called borderline diabetes or impaired glucose tolerance. These terms describe a medical condition in which the body doesn't properly respond to insulin or doesn't produce enough of this hormone that lowers blood glucose after a meal. If left untreated, prediabetes can develop into type 2 diabetes. Fortunately, both conditions can be treated with lifestyle changes including proper diet, weight management and regular physical activity.
Carbohydrate to Fat Ratio
People with prediabetes should get approximately 50 percent of their total daily calories from carbohydrates and up to 30 percent from fat, according to Diabetes Care. For a 2,000-calorie diet, that's about 1,000 calories from sugars, starch and fiber, and up to 600 calories from fats and oils.
The remaining calories should come from lean protein sources and make up about 20 percent of total daily calories. For a 2,000-calorie diet, that's about 400 calories. A registered dietitian can tell you how many calories you need each day, and create a meal plan with the correct ratio of fat, carbohydrates and protein.
Carbohydrates
Total carbohydrate content in a prediabetes diet is important, but so are the sources of these calories. About half of all the carbohydrates in your diet should come from whole grains. Whole grains are digested more slowly, which helps prevent blood glucose from rising and falling too quickly.
Examples of whole grain foods are brown rice, whole wheat bread and pasta, millet, spelt and whole oats. Grains are not the only sources of carbohydrates in the diet. Foods such as fruit and starchy vegetables also contain carbohydrates and should be counted toward the total daily limit.
Fats
In addition to the ratio of calories from fat, it's important to choose the right amount of healthy fats and limit less healthy ones. No more than 10 percent of total calories should come from saturated fats, according to Diabetes Care. Animal products such as meat and dairy foods contain saturated fats.
Approximately 10 percent to 20 percent of total daily calories should come from monounsaturated fats. Prediabetics and type 2 diabetics are at increased risk for heart disease. Healthy fats such as mono- and polyunsaturated fats help to reduce this risk. Examples of monounsaturated fats and oils are olive oil, macadamia nuts, almonds and avocado. Polyunsaturated fats, found in foods such as walnuts and flaxseed oil, should make up about 10 percent of total daily calories.
Proteins
Healthy protein choices are just as important as eating the right fats and carbohydrates. Proteins should be a part of each meal and snack in a prediabetes diet because they help to regulate your blood glucose. They also help to prevent hunger between meals, which may help you reduce the risk of overeating. Choose lean plant and animal-based protein foods such as tofu, skinless poultry and lean beef cuts. Dairy products are a good source of protein, but are often high in saturated fat. Choose up to three servings of low-fat or fat-free dairy foods per day.
References
- "Care of People With Diabetes- A Manual of Nursing Practice";Trisha Dunning, RN, MEd, PhD, CDE, FRCNA; 2009
- Diabetes Care; Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications; January 2002
- MayoClinic.com; Exchange List-Fats; May 2010
