Pre Diabetic Meal Plan Ideas – Are your blood sugar levels higher than normal? Do you have a genetic predisposition to diabetes but haven’t diagnosed yourself? Are you tired, have poor vision, or are you thirsty? If any of these sound familiar, you may want to discuss prediabetes with a healthcare professional.
Someone is usually diagnosed with prediabetes when they have high blood sugar levels, but the levels are not high enough to be considered type 2 diabetes. If you think you may have prediabetes or diabetes, we encourage you to talk to your doctor.
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Remember that even if prediabetes is reversible, it is not a good condition. Many people think that prediabetes is not serious because they do not yet have diabetes. But according to the CDC, if someone is diagnosed with prediabetes and doesn’t take action (medications or lifestyle changes), they have a chance of developing diabetes within five years.
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People with prediabetes have higher blood sugar levels, but this is a simplistic view of the condition. The pathophysiology of prediabetes is more complex, and the condition begins with insulin resistance in the body’s cells. This means that when you eat carbohydrates, you have to produce more insulin to overcome the insulin resistance in your cells.
Think of insulin as the switch that allows glucose to move into your cells. Your pancreas secretes insulin from what are called beta cells. Over time, the pancreas cannot keep up with the demand for insulin, and blood sugar levels begin to rise. Remember that while you can’t control genetics or family history, there are factors like your weight, activity level, and diet.
However, data from the Diabetes Prevention Program is promising. It was aimed at participants who encouraged them to make healthy changes to their diet and increase their activity. The results found that people diagnosed with prediabetes could reduce their risk of diabetes by 58 percent with lifestyle changes. These include improving your diet and starting an exercise program to lose at least five percent of your body weight.
In particular, some dietary changes include reducing processed foods, eating more fruits and vegetables, and being mindful of your food intake. Are you thinking about how to incorporate some of them, but don’t know where to start? This article will provide more information on what foods to include and what foods to limit to avoid diabetes.
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If you know you have prediabetes or suspect you’re at risk, it’s a good idea to see what you can and can’t include in your diet. Read on for tips and advice for maintaining a healthy, prediabetes-preventive diet.
Non-starchy vegetables are lower in carbohydrates than their starchy counterparts. Some starchy vegetables include potatoes (all types of sweet potatoes), corn, beans, peas, peas, yams, and winter squashes (acorns, pumpkins, butternuts). Non-starchy vegetables include carrots, Brussels sprouts, leafy greens, broccoli, mushrooms, tomatoes, peppers, onions, and beets.
But why choose them? Non-starchy vegetables are packed with nutrients, including vitamins, minerals, phytochemicals and antioxidants. Inflammation is an important component of diabetes, so eating a diet that can reduce inflammation can be a beneficial way to prevent the disease.
In addition, they contain soluble and insoluble fiber, which can fill your diet without adding extra calories. It also supports digestion and provides prebiotics, boosting the gut microbiome. Research on the relationship between the gut microbiome and diabetes is increasing. A healthy gut microbiome helps reduce the risk of developing diabetes.
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Another thing worth noting here is the lack of vegetables in the American diet. Current recommendations are two to three cups of non-starchy vegetables per day, but a larger amount (about three and a half to five cups) is better for most people!
Are you eating enough nuts and seeds each day? If not, you may want to consider adding them to your diet. Nuts include almonds, walnuts, pecans, Brazil nuts, macadamia nuts, and pistachios. Seeds include pumpkin, cherry, flax, sunflower, safflower, and sesame seeds.
Both are nutritious foods that can support a prediabetic-preventive lifestyle. Seeds, in particular, contain healthy monounsaturated fats and polyunsaturated fats. They are also a good source of fiber, vitamins, minerals, phytochemicals and antioxidants – all part of a healthy diet. Nuts and seeds can also improve cardiovascular health and prevent type 2 diabetes.
The glycemic index (GI) is a value used to determine how much a food raises blood glucose. It is measured on a scale of 0-100, with 100 being pure glucose. If a food is low on the GI scale, the glucose response will be low for most people. This low response is good news for patients with prediabetes, who may have reduced insulin sensitivity.
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Here’s a handy tool for looking up the glycemic index of a specific fruit. Refined grains such as white bread, white rice, and pastries are higher on the GI. Low GI foods are usually non-starchy vegetables, such as broccoli or asparagus, which we recommend adding to your diet. Certain foods can also be combined to reduce prandial responses.
For example, it’s a good idea to combine high GI foods with protein and/or fat. It helps slow down your digestion and can reduce your glucose response. Another option is to eat protein foods first, followed by high GI foods. Remember, portion size is important here, so if the portion size of a high GI food is more important, the protein won’t help.
Fiber is also known to slow down digestion, and it adds bulk to the foods you 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 types of carbohydrates, it is excluded from total carbohydrates when referring to “clean” carbohydrates. By adding foods high in fiber to your diet, you can improve cardiovascular health and reduce your risk of diabetes.
High-fiber foods include beans, lentils, non-starchy vegetables, nuts and seeds, some fruits, and whole grains such as oatmeal, quinoa, and barley. Research shows that fiber lowers cholesterol, fasting blood glucose, and hemoglobin A1C.
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Fruits are a good source of vitamins, phytochemicals, antioxidants, and are also full of fiber. Fruit also contains sugar, which can raise blood sugar levels, so it’s important to consider the type of fruit, how you prepare it, and how much you eat. Good choices include strawberries, cantaloupe, apples, and oranges because they are higher in fiber.
It’s best to limit your intake of fruit juice because all the fiber is processed from it, and it’s much higher in sugar. For example, an eight-ounce glass of orange juice can contain as much sugar as two to three oranges. Dried fruit can also be heavy because it concentrates more sugar when it’s dehydrated. Remember, a quarter of a raisin is about the same amount of sugar as a cup of grapes. Dried fruits (such as dried prawns and dried mangoes) are sweetened with sugar. If you’re into dried fruit, try to find the unsweetened variety, and be mindful of your portion sizes.
Eating fruit with protein or eating a portion of fruit as a carbohydrate option can be a great option for incorporating fruit into your diet. Protein helps slow down your digestion and can help reduce the glucose response from that food or fruit in the meal.
Food is not all bad, but it is better to limit the amount of food you eat during the day. Each time you eat, a certain amount of insulin is released, which increases if you have carbohydrates in your meal. Foods high in protein cause less insulin to be released.
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As we strive to maintain pancreatic function and the ability to secrete insulin, giving the pancreas time to eat is critical. If you eat all the time, your pancreas has to work harder to produce insulin!
Protein doesn’t raise your blood glucose levels, so it’s a good choice for people with prediabetes. Also, pairing good quality protein with carbohydrates can help reduce your glucose response to carbs. This is because protein takes longer to digest and can slow down the digestion of carbohydrate-rich foods.
Foods rich in protein include meat, poultry, fish, dairy products (cheese, cottage cheese, yogurt), eggs, and tofu/tempeh. Some foods that contain protein also contain carbohydrates, including grains such as beans, crackers or quinoa. Nuts and seeds contain some protein, but it’s important to note that some nuts are higher in carbs than others!
Some studies show that eating protein before starches or carbohydrates can improve your response to glucose and even help suppress your appetite. For example, consider a meal with steak, Brussels sprouts, and potatoes. In this case, you would want to eat steak first, then Brussels sprouts (a non-starchy vegetable), and finally potatoes.
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