Low Carb Pre Diabetic Diet – Is your blood sugar usually higher than normal? Do you have a genetic predisposition to diabetes but have not been diagnosed with it yourself? Do you feel more tired, blurred and thirsty? If any of these sound familiar, you may want to check with a health care professional about prediabetes.
Someone is usually diagnosed with prediabetes when they have higher than normal blood sugar levels, but these levels are not high enough to be considered type 2 diabetes. If you are wondering if you have whether you have prediabetes or diabetes, we encourage you to talk to your doctor.
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Although prediabetes is reversible, remember that it is not a benign condition. Many people assume that prediabetes is not serious because they do not have diabetes. But according to the CDC, when someone is diagnosed with diabetes and doesn’t take any action (taking medication or making lifestyle changes), there’s a good chance they’ll develop diabetes within 5 years.
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People with prediabetes have higher-than-normal blood sugar, but here’s a simple view of the condition. The pathophysiology of prediabetes is more complex, with the condition often beginning with insulin resistance in the body’s cells. That means when you eat carbohydrates, you have to secrete more insulin to overcome insulin resistance in your cells.
Think of insulin as the key that allows glucose to move into your cells. Your pancreas secretes insulin from Beta cells. Over time, your pancreas can’t keep up with the increasing demand for insulin and blood sugar levels start to rise. Remember, while you can’t control genetics or family history, there are factors within your control such as your weight, activity level, and diet.
However, the data from the Diabetes Prevention Program is promising. It focuses on participants being encouraged to make healthy changes to their diet and increase activity. The results showed that people diagnosed with diabetes could reduce their risk of diabetes by 58% with specific lifestyle changes. These include improving their diet and starting an exercise program to lose at least 5% of their body weight.
In particular, some dietary changes include reducing processed foods, eating more fruits and vegetables, and paying attention to food intake. Wondering how to combine some of these but don’t know where to start? This article will go into more specifics about what foods to eat to prevent diabetes and what foods to limit.
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Whether you know you have prediabetes or suspect you are at risk, you should see what you should and shouldn’t include in your diet. Read on for tips and tricks to maintain a healthy diet that prevents prediabetes.
Non-starchy vegetables are lower in carbohydrates than starchy vegetables. Some starchy vegetables include potatoes (all types including sweet potatoes), corn, beans, lentils, peas, yams, and winter squash (acorns, pumpkins, and avocados). Non-starchy vegetables include carrots, Brussels sprouts, leafy greens, broccoli, mushrooms, tomatoes, peppers, onions, and beets, among a few.
But why choose them? Non-starchy vegetables are full of nutrients, including vitamins, minerals, phytochemicals, and antioxidants. Inflammation is a key component of diabetes, so eating a diet that can help reduce inflammation can be a helpful way to prevent it.
Additionally, they have both insoluble and soluble fiber, which can fill you up without adding extra calories to your diet. It also aids digestion and provides prebiotics, boosting your gut microbiome. There is a growing body of research on the link between the gut microbiome and diabetes. It suggests that a healthy gut microbiome may help reduce the risk of diabetes.
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One thing to note here is that Americans don’t get enough vegetables in their diet. Current recommendations are about two to three cups of non-starchy vegetables per day, but a larger amount (about three and a half to five cups per day) is probably better for most people!
Are you eating enough nuts daily? If not, you might consider adding them to your diet. Nuts include almonds, walnuts, pecans, Brazil nuts, macadamia nuts, and pistachios. Nuts include pumpkin, chia, flax, sunflower, hemp and sesame seeds.
Both are nutrient-dense foods that can help with a pre-diabetic lifestyle. In particular, nuts contain healthy monounsaturated and polyunsaturated fats. They’re also a good source of fiber and contain vitamins, minerals, phytochemicals, and antioxidants — all of which are part of a healthy diet. There is also some evidence that nuts may improve heart health and prevent type 2 diabetes.
The glycemic index (GI) is a value used to determine how much a food raises blood sugar. It is measured on a scale of 0-100, with 100 being pure glucose. If the food has a lower GI, it will have a lower glucose response for most people. This lower response is good news for people with prediabetes, who may have decreased insulin sensitivity.
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This is a useful tool for looking up the glycemic index of specific fruits and vegetables. Processed grains like white bread, white rice, and cakes have a higher GI. Low GI foods are usually the non-starchy vegetables like broccoli or asparagus that we mentioned when adding to your diet. It is also possible to incorporate certain foods to reduce your post-meal reaction.
For example, combining high GI foods with protein and/or fat is a good idea. It can help slow your digestion and possibly decrease your glucose response. Another option is to eat protein-rich foods first, followed by foods with a higher GI. Remember that serving size plays a role here, so protein probably won’t help if your servings of high GI foods are more important.
Fiber is also known to slow down digestion and it also adds bulk to the food we eat. Because fiber isn’t digested in your small intestine, it doesn’t contribute to the calories you eat. Because fiber is not digested like other carbohydrates, it is subtracted from total carbohydrates when referring to ‘net’ carbs. By adding fiber-rich foods to your daily diet, you can improve your heart health and possibly reduce your risk of diabetes.
High-fiber foods include beans, lentils, non-starchy vegetables, nuts and seeds, some fruits, and whole grains like oatmeal, quinoa, and barley. Studies show that fiber lowers cholesterol, fasting blood sugar, and hemoglobin A1C.
Low Carb Meal Plan
Fruit is a rich source of vitamins, phytochemicals, and antioxidants and is also high in fiber. Fruit also contains sugar, which can raise blood sugar, so it’s essential to consider the type of fruit, how it’s prepared, and how much to eat. Good choices include berries, melons, apples, and oranges because they have more fiber.
It’s best to limit your intake of fruit juices because all the fiber has been processed and it has a much higher sugar content. For example, an 8-ounce glass of orange juice can contain the same amount of sugar as two to three oranges. Dried fruit can also be a challenge as it will concentrate more of the sugar when the juice is removed. Remember that 1/4 cup of raisins contains the same amount of sugar as one cup of grapes. Dried fruits (such as dried cranberries and dried mangoes) are often added with sugar to increase sweetness. If you have dried fruit, try to find one without added sugar and be mindful of your portion sizes.
Pairing fruit with protein as a snack or using a portion of fruit as your carbohydrate choice with meals can be great options for incorporating fruit into your diet. Protein helps slow your digestion and can help reduce your glucose response from fruit during that meal or snack.
Junk food isn’t all bad, but it’s best to limit snacking during the day. A certain amount of insulin is released each time you eat, which increases if your meal contains carbohydrates. High-protein meals lead to a small release of insulin.
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When you’re looking to maintain pancreatic function and insulin release, it’s important to give your pancreas a break between meals. If you regularly snack, your pancreas has to work more often to release insulin!
Protein doesn’t raise your blood sugar, so it’s a good choice for people with prediabetes. Additionally, combining a good quality protein with carbohydrates can help reduce your glucose response to carbs. That’s because protein takes longer to digest and can slow down the digestion of carbohydrate-rich foods.
High-protein foods include meat, poultry, fish, dairy products (cheese, cottage cheese, yogurt), eggs, and tofu/tempeh. Some foods with protein also contain carbohydrates, including beans and lentils or grains like quinoa. Nuts have some protein, but one thing to consider is that some nuts are higher in carbs than others!
According to some studies, eating protein before starches or carbohydrates can improve your glucose response and may even help suppress appetite. Take a meal of steak, Brussels sprouts, and potatoes, for example. In this situation, you’ll want to eat the steak first, then the Brussels sprouts (non-starchy vegetable) and finally the potatoes.
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