What is the Prediabetes Diet?
Prediabetes is a condition in which your blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Without lifestyle changes, adults and children with prediabetes are at high risk of developing type 2 diabetes.
The prediabetes diet is a healthy eating plan that can help you lower your blood sugar levels and reduce your risk of developing type 2 diabetes. It is similar to the diet recommended for people with type 2 diabetes, but it is less restrictive.
What to Eat
The prediabetes diet emphasizes eating whole, unprocessed foods, such as:
* Fruits
* Vegetables
* Whole grains
* Lean protein
* Low-fat dairy products
It also includes limiting your intake of:
* Sugary drinks
* Processed foods
* Red meat
* Saturated and trans fats
Meal Planning
When planning your meals, aim for a balance of carbohydrates, protein, and healthy fats. A good rule of thumb is to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains.
Sample Meal Plan
Here is a sample meal plan for the prediabetes diet:
* Breakfast: Oatmeal with fruit and nuts
* Lunch: Salad with grilled chicken and quinoa
* Dinner: Salmon with roasted vegetables and brown rice
* Snacks: Apple with peanut butter, or Greek yogurt
Other Tips
In addition to following a healthy diet, there are other things you can do to manage your prediabetes, including:
* Getting regular exercise
* Losing weight if you are overweight or obese
* Quitting smoking
* Managing stress
Talk to Your Doctor
Talk to your doctor or a registered dietitian to develop a personalized prediabetes diet and lifestyle plan that is right for you.