A prediabetes diet consists of consuming foods that are high in fiber, like fruit (with seeds and peel), vegetables, whole grains and legumes. Other foods you can eat in a prediabetes diet include lean protein and healthy fats (like olive oil, walnuts and avocado oil).
The food that makes up a prediabetes diet should generally have a low glycemic index, as these foods can will help to decrease the rate at which sugar is absorbed in the blood. It is important to incorporate a prediabetes diet into an active lifestyle to prevent the development of diabetes.
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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 protein sources, like chicken, turkey and fish, as well as lean cuts of red meat. You can also consume eggs and plant-based proteins, like tofu and soy meat
- Vegetables and legumes, like raw carrots, sweet potatoes, pumpkin, spinach, lettuce, chard, mushrooms, zucchini, eggplant, cucumber and peas
- Fruits eaten whole with their peel and pulp, such as strawberries, blackberries, oranges, avocados, pears, papaya, peaches, kiwis, apples, tomatoes and guavas
- Legumes, such as beans, soybeans, chickpeas, peas, lentils and broad beans;
- Whole grains, such as brown rice, whole-wheat pasta, wild rice, quinoa, corn and rolled oats;
- Nuts and seeds, such as walnuts, almonds, peanuts, cashews, Brazil nuts, pistachios, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds and chia seeds
- Skim milk and low-fat dairy products and plant-based drinks, as well as low-fat cheeses, Greek yogurts, and oat, soy or almond milk
- Healthy fats, such as olive oil, flaxseed oil, and coconut oil, as well as peanut or almond butter.
It is important to keep in mind that people with prediabetes can eat all types of food, but they should prioritize eating natural and fresh foods, with little flour and no sugar, since frequent consumption of foods rich in simple carbohydrates can cause an increase in blood sugar.
In addition, it is also recommended to drink about 2 liters of water per day, since water prevents the risk of dehydration and helps control blood glucose levels. Find out how much water each person should drink per day.
Food to avoid
Foods that should be avoided in a prediabetes diet are:
- Foods high in sugar, such as white bread, cookies, cakes, chocolates, sweets, fruit jams, ice cream, and syrups
- Drinks, such as soda, processed juices, energy drinks, coffees, or teas with added sugar
- Carbohydrates with a high glycemic index, such as white rice, potatoes, mashed potatoes, pasta, rice crackers, cornstarch and tapioca
- High-fat foods, such as sausages, sauces, yellow cheeses, whole milk and fried foods
- Processed foods, such as pizza, hamburgers, hot dogs and ready-made meals.
Alcoholic drinks, such as beer, wine and sparkling wine, should also be avoided, as alcohol increases the risk of hypoglycemia. Hypoglycemia is a medical condition characterized by low blood sugar levels, which can lead to symptoms such as dizziness, nausea, confusion, palpitations and fainting. Read more about hypoglycemia and how it is treated.
People with pre-diabetes should regulate the amount and type of carbohydrates they consume, as carbohydrates may vary in the amount of fiber, starch and sugar they contain. Carbohydrates in general are quickly absorbed in the intestine and have a high glycemic index, which can drive up blood sugar levels.
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.