Borderline diabetes, also known as prediabetes, is a medical condition in which your blood glucose levels are elevated, but are not high enough to be classified as type 2 diabetes. To help prevent or delay the onset of type 2 diabetes, men with borderline diabetes should follow a healthy diet plan that emphasizes nutrient-rich carbohydrates, lean protein and heart-healthy fats.
General Guidelines
If you have borderline diabetes, carbohydrates should make up approximately 50 to 60 percent of your total daily caloric intake. Less than 30 percent of your total daily caloric intake should come from fat. Emphasize heart-healthy unsaturated fats and avoid saturated fats. The remainder of your diet should consist of lean sources of protein. Keep in mind that men should generally consume between 2,000 and 3,000 calories a day, depending on age and level of physical exercise.
Carbohydrates
A healthy diet for a man with prediabetes should emphasize low-calorie, nutrient-dense carbs. Focus on fresh fruit, nonstarchy vegetables, whole grains, beans, legumes and reduced-fat dairy products. Instead of refined-grain products, such as white bread, choose whole grains. Select breads and pastas made from 100 percent whole wheat flour and eat a variety of other whole grain foods such as wild rice, brown rice, oatmeal made from whole rolled oats, bulgur, quinoa and millet.
Fat
One way to significantly reduce your intake of unhealthy saturated fat is to replace butter, margarine and partially hydrogenated oils with heart-healthy unsaturated fats such as canola oil, olive oil, soybean oil, corn oil or sunflower oil. Avocados, nuts and seeds also provide excellent sources of unsaturated fat. Keep in mind that all fat – even heart-healthy unsaturated fat – is high in calories, so keep your serving sizes small. Also, choose unsalted and unsweetened nuts and seeds.
Protein
Men with prediabetes should choose lean sources of protein such as fish, skinless poultry, and lean cuts of beef trimmed of fat. Fish is a particularly good choice because it is naturally low in saturated fat, and some varieties – such as salmon – are high in omega-3 fatty acids. Legumes -- such as beans, chickpeas, lentils, black-eyed peas and split peas – provide excellent sources of high-fiber, plant-based protein. Men should consume about 38 g of fiber per day.
References
- FamilyDoctor.org; "Health Information for the Whole Family – Prediabetes"; January 2011
- Dietary Guidelines for Americans; "United States Department of Agriculture – Chapter 2, page 27"; 2010
- American Diabetes Association; "Food and Fitness – Ask the Registered Dietician: I Have Prediabetes. What Did My Doctor Mean When He Said to Avoid "White Foods?'; Cassie Rico
- American Diabetes Association: Food and Fitness – Whole Grain Foods
- American Diabetes Association: Food and Fitness – Fat and Diabetes
- American Diabetes Association: Food and Fitness – Diabetes Superfoods
