A prediabetes diet consists of consuming foods that are high in fiver, like fruits with their peel and seeds, vegetables, whole grains and legumes. You should also include lean protein and health fats into your diet, like olive oil, avocado oil and walnuts.
These foods should have a low glycemic index, which will help to decrease the rate at which sugar is absorbed in the blood. It is important to maintain a health diet with regular physical activity.
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If a prediabetes diagnosis is confirmed by the doctor, you should consult a registered dietitian to evaluate your nutritional necessities and form a custom meal plan.
Food to eat
Prediabetes diets should include foods like:
- Lean meats, like fish, seafood, chicken, eggs and tofu
- Vegetables and greens, like lettuce, carrots, peas, pumpkin, spinach and eggplant
- Fruits, ideally with the peel and seed, like strawberries, pears, mangos, guava, melon, oranges and apples
- Legumes, like beans, soybeans, chickpeas, peas, fava beans and lentils
- Whole grains, like whole wheat rice, whole grain pasta, wild rice, quinoa, corn and oats
- Low fat dairy, like skim milk, fat-free yogurt, and white cheeses (e.g. ricotta and cottage)
- Healthy fats, like olive oil, walnuts, almonds, pistachios and avocado oil
Although yacon potatoes are a tubercle, they are low in calories and high in fiber which help to decrease blood sugar levels. They are an excellent addition to a prediabetic diet.
In addition, you should also aim to drink 2 L of water per day. This helps to prevent the risk for dehydration and regular blood sugar levels. You can also incorporate teas to lower blood sugar into your daily hydration intake. Learn more about the diabetic diet for patients already diagnosed with diabetes.
Food to avoid
Foods that should be avoided by prediabetes are those that are high in carbohydrates, sugar and fat. They tend to have a higher glycemic index (GI). Examples include:
- Sweets: sugar, honey, chocolate, caramel, jelly spreads, cakes, ice cream and puddings
- High GI carbohydrates: white bread, white rice, tapioca, potatoes, white rice and cookies
- Sweetened drinks: soda, processed juices, energy drinks, sweetened coffee and tea
- Processed foods: Pizza, hamburgers, hotdogs, nuggets and fast food
- High fat foods: Sausages, ready-made sauces, yellow cheese, whole milk, whole fat yogurt and fried foods
Alcoholic drinks, like beer, wine and champagne, should be avoided too. Alcohol increases the risk for hypoglycemia, a condition in which blood sugar levels drop and cause symptoms like dizziness, nausea, confusion, palpitations and even fainting. Check out tips for lowering blood sugar and preventing spikes.
How to put a meal plan together
To put together a prediabetes meal plan, you should try to consume carbohydrates together with high protein foods and/or foods with healthy fats, as follows:
Breakfast and snacks
For breakfast, you are advised to consume food with whole grains, like oat pancakes or whole wheat bread. Aim to eat these with eggs, white cheese, pulled chicken or ground meat. This will help to decrease the rate which sugar is absorbed from these foods, which prevent blood sugar spikes.
Small snacks can be achieved by combining one serving a fruit with skim yogurt, or with nuts like chestnuts, peanuts and almonds. Another option is to eat a piece of fruit with 2 or 3 squares of chocolate with 70% cacao.
Lunch and dinner
Lunch and dinner should be rich in raw or sauteed vegetables, and olive oil (which contains many healthy fats). You should also have a serving of carbohydrates, like whole grain rice, whole grain pasta or quinoa. Alternatively, you can also eat small servings of 2 carbohydrates (e.g. half a cup of rice with half a cup of beans).
In addition, you should aim to eat a serving of lean protein, like chicken, fish, tofu and eggs, at both lunch and dinner. After your meal you should opt for a piece of fresh fruit as dessert.
In general, foods should be grilled, baked, boiled or steamed. You should avoid frying food in general. You should also use natural herbs or spices to add flavor, like oregano, rosemary, turmeric, saffron, cinnamon, coriander, parsley, garlic and onion.
Sample meal plan
The following table outlines a sample 3-day meal plan for a prediabetic diet:
This meal plan serves just as an example, as types of food and quantities may vary depending on age, sex, physical activity level and current health status. Patients are encouraged to consult a registered dietitian for a more thorough evaluation and customized meal plan that meets all nutritional needs.
