You’ve just returned from the doctor’s office with some difficult news: You have prediabetes.
You’re probably feeling stressed and overwhelmed, thinking of all the changes your doctor has suggested you make. Maybe you’re feeling like it isn’t even worth it, as though Type 2 diabetes is inevitable. The good news is that with dietary changes and healthy habits, the onset of Type 2 diabetes can be delayed or even prevented. Let’s explore the importance of diet for managing prediabetes, which foods to limit, and which you can enjoy to help maintain healthy blood sugar levels.
What is Prediabetes?
Prediabetes is a condition in which blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes. It is a warning sign that individuals are at risk of developing diabetes if preventive measures are not taken. Prediabetes is a common condition that affects millions of Americans. It is estimated that one in three adults has prediabetes, and many of them don’t even know it.
Does Prediabetes mean Type 2 is Inevitable?
Having prediabetes does not necessarily mean that Type 2 diabetes is inevitable. By making healthy dietary choices, exercising regularly, and maintaining a healthy lifestyle, individuals can significantly reduce their risk of progressing to Type 2 diabetes. “The goal is to reduce your carbohydrate intake by choosing more complex carbs and exercising to burn them off,” says dietitian Julia Zumpano.
10 Foods to Limit with Prediabetes
If you’ve been diagnosed with prediabetes, you will need to make some changes to your diet and daily habits. Small changes can lead to big results. The following are some foods that you should limit with prediabetes:
- Added Sugars
- Sweetened Beverages
- Simple Carbs
- Red Meat
- Processed Meats
- Alcohol
- Starchy Vegetables
- Sugary Condiments
- Breakfast Cereals and Instant Oatmeal
- Breakfast Pastries
Foods to Enjoy with Prediabetes
The following are foods you can enjoy that will help you manage your prediabetes:
- Unsweetened Beverages
- Whole Grains
- Lean Meats
- Fruits
- Healthy Fats
- Lots of Veggies
- Non-Sugary Condiments
- Eggs
- Fatty Fish
- Yogurt
Food Timing is Important
Maintaining a regular eating schedule is important for managing blood sugar levels. Avoid skipping meals and opt for balanced, nutritious meals throughout the day. Consider making lunch your largest meal and refrain from eating late at night to promote healthy blood sugar levels.
Don’t Forget to Move
In addition to diet modifications, regular physical activity is crucial for managing prediabetes. Engage in daily exercise, including aerobic activities, strength training, and flexibility exercises to support overall health and well-being.
The Bottom Line
Having prediabetes does not mean inevitable progression to Type 2 diabetes. By making informed dietary choices, incorporating healthy foods, and limiting sugar and processed foods, individuals can effectively manage their blood sugar levels and decrease the risk of developing diabetes. Remember that consistency and lifestyle modifications play a key role in preventing the onset of Type 2 diabetes.
