Pre Diabetic Diet Menu Plan – A pre-diabetes diet plan is recommended for people with high blood sugar levels that can develop into diabetes. Pre-diabetes is a warning bell. It’s a condition where blood sugar levels are higher than normal, but still not high enough to be labeled diabetes (1). It is estimated by the Centers for Disease Control and Prevention (CDC) that by 2030, approximately 84 million Americans and 470 million people worldwide may have pre-diabetes (2), (3). It’s time to devise a nutritional and lifestyle strategy to stem disease progression and potentially reverse pre-diabetes.
You can follow a prediabetes diet, a holistic approach that encompasses a balanced diet and healthy lifestyle. It helps reduce the risk of type 2 diabetes and other health problems (4). In this post, nutritionists specializing in diabetes care recommend some foods to eat and avoid, a prediabetes menu plan, and lifestyle changes needed to reverse prediabetes. Roll down!
Pre Diabetic Diet Menu Plan
Pre-diabetes is a condition in which blood glucose levels are higher than normal (fasting blood glucose 7.0) but not high enough to be diagnosed as diabetes. Diana Gariglio-Clelland (RD, certified specialist in diabetes care and education) says: “Having prediabetes is a major risk factor for developing type 2 diabetes. It is estimated that up to 70% of people with prediabetes will develop diabetes during their lifetime, according to a panel of experts from the American Diabetes Association. (5)
Gestational Diabetes: What To Know
) explains, “Pre-diabetes is a sign of a larger metabolic problem involving insulin resistance, loss of insulin production, or both.” Insulin is a hormone produced by the pancreas that helps to lower blood sugar levels.
According to the CDC, 38% of the US adult population (18 years and older) and 48.8% of people age 65 and older have pre-diabetes (7).
Given that there are so many factors that contribute to the development of pre-diabetes, who is most at risk of developing it? Find out in the section below.
The CDC mentions a list of people most likely to develop pre-diabetes (2). You can develop prediabetes if:
Reversing Prediabetes: 13 Lifestyle Changes To Make Now
Before jumping to conclusions, you should know the telltale signs of pre-diabetes and how to confirm it. In the following section, you will learn about the symptoms and diagnosis of pre-diabetes. Roll down.
Unlike many other diseases and conditions, prediabetes has no symptoms. However, if you have a family history of diabetes or are overweight or obese, have PCOS and are over the age of 45, it is a good idea to have your blood glucose levels checked. Gariglio-Clelland says, “The most accurate way to diagnose prediabetes is with a hemoglobin A1C (HBA1C) test, which measures your average blood sugar over the last 60 to 90 days. A normal A1C is below 5.7, while pre-diabetes is diagnosed with an A1C of 5.7-6.4 (6.5 is the beginning of the diabetes range).”
If you are diagnosed with prediabetes, switch to a prediabetes diet. A study published in the journal Nature confirms that a low-quality diet represents an increased risk of developing pre-diabetes (8). A study was carried out on the dietary pattern of 1,761 Chinese people aged 45 to 59 years old for more than one year. The researchers concluded that a Western-style diet posed a higher risk of pre-diabetes compared with a diet consisting of grains and vegetables (9).
A BMJ review reports that a low-calorie, low-carbohydrate diet is a promising nutritional intervention for pre-diabetes (10). What are these nutritious foods but low in calories and carbs? What foods are high in carbohydrates? Check out the list of prediabetes foods to eat and avoid below.
Week, Pre Diabetic Meal Plan Ideas: Recipes & Prep
The pre-diabetes diet is all about making smart food choices. Mary Wirtz (MS, RDN, CSSD) advises: “Consider substituting fresh fruit or a handful of almonds for your bowl of ice cream every night.” She adds, “In addition, there are many nutritious foods to include regularly – vegetables, fruits, grains (ideally whole grains, more than 50% of the time), proteins including fish, skinless poultry, beans and lentils, low-fat dairy products. fat content, and healthy fats.”
) says, “I always recommend avoiding sugary drinks like sodas and teas. They’re linked to an increased risk of prediabetes and type 2 diabetes. I’m a big fan of a Mediterranean-style diet to lower prediabetes. I also recommend foods with a low glycemic index, such as oats and barley, because they have the fiber called beta-glucan, which helps improve insulin sensitivity.” Diana Gariglio-Clelland (RD, Certified Diabetes Care & Education Specialist) advises limiting sugar-sweetened beverages, refined carbohydrates like pastries, white bread, etc., and focusing on whole foods rather than overly processed low-fiber foods and nutrients.
Keeping the experts’ recommendations in mind, here is a downloadable list of foods to eat and avoid if you have prediabetes.
Weisenberger also reminds us not to overeat. She says, “Reducing food intake will lower insulin resistance even without massive amounts of weight loss. For people who are overweight or obese, I recommend trying to lose 5-7% of your starting weight.” Also, practice portion control for maximum benefits. Also don’t eat when you’re not hungry and eat when you are. Listen to your body. But if you’re not sure how to plan your diet, here’s a sample prediabetes diet chart to get you started. Take a look!
Best Diabetic Diet Plan For Diabetes Patients
2 soft eggs (or boiled beans) + 4 almonds + 1 cup milk (or soy milk or green tea)
1 cup of lentil soup with vegetables or 3 oz. grilled fish with vegetables + 1 cup of milk with a pinch of saffron before bed
One can also add apple cider vinegar to the diet as it helps a lot in controlling blood glucose.
In addition to eating healthy, you should also adjust your lifestyle. Here is a list of favorable lifestyle changes that can help reverse pre-diabetes.
Prediabetes: A Complete Guide, 2nd Edition
Data suggest that lifestyle changes lower the risk of pre-diabetes progressing to diabetes for about 10 years (11)! Here are recommended lifestyle changes:
Exercise is extremely beneficial if you are overweight, obese or have PCOS. The American Diabetes Association confirms that exercise helps control blood glucose levels (12). Exercise also helps burn calories and improves fitness, balance, limb and eye coordination, reflexes and flexibility. Most importantly, exercising regularly helps release endorphins.
XChemicals that the body releases in response to stress or pain to reduce discomfort and increase pleasure. that improve your mood and mental well-being.
Choose an exercise routine that you love, have fun doing, and stick with. If you like sports, play sports to stay active. The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of brisk walking or an exercise of your choice daily to reduce your risk of developing type 2 diabetes (2). You can choose from running, swimming, dancing, bodyweight exercises, weightlifting, HIIT, kickboxing, etc. Mix up your exercise routine (cardio and strength training every other day) for maximum performance.
Day Diabetes Meal Plan (with Printable Grocery List)
Bad sleep habits, not getting enough sleep, and sleep disorders are all closely related to the development of diabetes. Scientists believe that a sedentary lifestyle, smoking, increased food intake, insulin resistance, and excessive alcohol use are interconnected with poor sleep quality and diabetes risk (13).
This is another reason to exercise regularly and eat healthily. Rebalancing hormones, reducing inflammation and hunger hormones, and improving mental well-being are all key to improving your sleep (14), (15). Turn off your electronics, read a book, and stick to a strict bedtime to sleep well.
According to the CDC, an adult should get 7 or more hours of sleep a night to stay healthy (16).
X A condition characterized by abnormally high blood pressure levels that increase the risk of heart disease, stroke, and other problems. , physical activity, BMI and diabetes. Scientists found that moderate to high stress levels caused a 2.3-fold increase in the odds of diabetes three years later (17). Reducing stress comes with practice and patience.
Diabetic Renal Diet: What Is Left To Eat?
For starters, exercise to release those beneficial endorphins. Gradually start practicing meditation. Pick a hobby and learn a new skill to keep yourself busy. Keep short-term goals and reward yourself for each milestone you reach.
These are key lifestyle changes that can help you reverse pre-diabetes and prevent it from progressing to full-blown diabetes. However, are dietary and lifestyle interventions sufficient? Scroll down to learn more.
Diet and lifestyle changes are effective most of the time. However, the factors that lead to prediabetes are complex and different people respond differently to dietary and lifestyle interventions. Wirtz agrees. She says, “Each individual is truly different, although [diet and lifestyle] play an important role in helping to prevent progression to type 2 diabetes.”
The best way to know if you are responding to nutritional therapy and lifestyle intervention is to check your blood glucose every four weeks. Talk to your doctor to see if you need to take medication.
Gestational Diabetes Diet: What To Eat For A Healthy Pregnancy
The prediabetes diet plan aims to manage your blood sugar levels and prevent progression to type 2 diabetes. The diet involves eating whole grains, vegetables, fruits, fish, skinless poultry, lentils, beans and low-fat dairy products. fat content and excludes all processed foods/drinks. Also, consume fiber-rich foods like oatmeal to improve insulin sensitivity. Follow the diet chart and consume the list of foods mentioned above to start your journey towards a diabetes free life. Also, you need to make changes in your lifestyle.
