Over the past few weeks, we have been discussing prediabetes. Many people ask about what diet one should be on if they have prediabetes. Well, there isn’t a diet that works for everyone. But there are dietary recommendations for those with prediabetes. Working with a registered dietitian or health educator can help you develop an eating plan that best meets your needs. Last week we talked about choosing healthy carbs and the importance of having some high-quality protein foods at each meal. (See: https://ktknutrition.blogspot.com/2022/08/prediabetes-what-diet-is-best.html)
What foods should you eat if you have prediabetes?
You want to focus on eating healthy foods and foods from all the food groups. Don’t go for fad diets that eliminate or restrict one or more food groups.
· Whole grains – last week we discussed how important it is to eat less “white carbs” and choose more whole grain carbs. Choose whole grain bread, whole grain cereals, whole grain crackers, whole grain English muffins and even choose chips that are whole grain. (See Whole Grains in Your Diet by Sophia Cable )
· Fruits and vegetables – When a relative was diagnosed with prediabetes the health educator told her to add more fruits and vegetables to her diet. One recommendation was to eat some baby carrots at lunch every day. I liked the recommendation so much I now eat some baby carrots at lunch every day. The American Diabetes Association recommends focusing on non-starchy vegetables and choosing whole fruits and vegetables as much as possible.
· Vegetables – focus on non-starchy vegetables such as carrots, broccoli, green and red peppers, leafy greens like spinach and kale. Enjoy fresh, frozen, or canned vegetables. You can enjoy some starchy vegetables but note starchy vegetables are higher in carbs. So, limit these to about a quarter of your plate. For a complete list of non-starchy vegetables, to the American Diabetes Association. These non-starchy vegetables will help keep your blood sugar low. Starchy vegetables include white potatoes, sweet potatoes, corn, and winter squash (not summer squash) like butternut squash or acorn squash.
· Fruit – fruit does have the natural sugar, fructose, but one doesn’t have to avoid fruit as fruit is loaded with vitamins, minerals, antioxidants and fiber. Enjoy 2-3 servings of fruit a day. Focus on fresh or frozen and avoid fruit packed in heavy syrup. The Cleveland Clinic suggests:
- Keep portions to one cup or less at a time
- Pair fruit with a protein source like nuts, seeds, peanut butter, low-fat yogurt, some cottage cheese or a cheese stick.
- Canned
fruit – look for the words “packed in its own juices” or “unsweetened” or “No added sugar” or 100% fruit juice
- Proteins – choose high-quality proteins like lean meat, chicken, turkey, fish – grilled or baked and not fried. Also include beans, lentils, and nuts. Enjoy a handful of nuts a day as these add a heart-healthy fat and many nutrients to your day. I usually have a handful of peanuts at lunch and often sprinkle some walnuts on my morning oatmeal.
a. Include protein at each meal. Why? Protein “helps you feel full and slows how fast carbohydrates go into your bloodstream. That’s important when it comes to keeping your blood sugar steady.”
- Dairy – also a source of high-quality protein but also important nutrients like calcium and vitamin D. Include low-fat cow’s milk, yogurt and cheese.
Is there a diet plan to follow for people with prediabetes?
WebMD recommends following a healthy eating plan like the Mediterranean diet or the DASH diet. (See Best Diets for Health 2022 . )
Mediterranean Diet – the Mayo Clinic describes this healthy-eating plan. This is a way of eating based on the countries surrounding the Mediterranean Sea including Greece. The diet focuses on healthy foods like fruits, vegetables, whole grains, nuts, seeds and using olive oil, a heart-healthy fat.
DASH diet – the Dietary Approaches to Stop Hypertension, DASH, diet was designed for those with high blood pressure. But it is also a healthy eating plan. The Mayo Clinic also describes this eating plan as not only lowering blood pressure but also improving your health. This diet is lower in sodium to help reduce blood pressure and higher in potassium which helps lower blood pressure. Mayo Clinic outlines what one can eat on 2,000 calories a day DASH diet. You can add or cut back on servings depending on your caloric needs.
The Centers for Disease Control also offers some guidance on eating and offers a sample menu of about 1800 calories and 200 grams of carbs. You will need to modify the menu to add more or fewer calories depending on what your health educator recommends. But the menu example can serve as a guide on planning healthy meals with a balance of healthy carbs and high-quality protein at each meal. See Carb Counting .
Making changes in your diet can take some time. Add those healthy fruits and vegetables. Learn how to choose healthy carbs and lean protein foods. Read about the Mediterranean or DASH diet and see if you can incorporate some of these eating patterns into your day. What changes have you made in your diet or lifestyle? What has worked and what hasn’t?
Sources: https://ktknutrition.blogspot.com/2022/08/prediabetes-what-diet-is-best.html , Whole Grains in Your Diet by Sophia Cable , American Diabetes Association , Starchy vegetables , Protein , Best Diets for Health 2022 , Mediterranean Diet , DASH diet , Carb Counting Image Sources: Nonstarchy vegetables , Fruit cocktail , Mediterranean Diet
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