Prediabetes is a warning sign that you might be on the path to developing Type 2 Diabetes.
The good thing is, if caught early, there’s a chance to turn things around and stop it from worsening. Before making any lifestyle changes, knowing what prediabetes means is essential. According to the American Diabetes Association, you could have prediabetes if:
- Your Hemoglobin A1c level falls between 5.7% and 6.4%.
- Your Fasting Blood Glucose ranges from 100 to 125 mg/dL.
- Your Oral Glucose Tolerance Test result shows a reading between 140 and 199 mg/dL two hours after eating.
The Centers for Disease Control and Prevention (CDC) have studied how to reverse prediabetes. They found three main ways to reduce the risk of Type 2 Diabetes by more than 60%. These ways involve what you eat and how active you are. They work better than medicine.
Best Ways to Reverse Prediabetes
Here’s your perfect guide for prediabetes:
- Role of Diet: Diet is crucial in managing prediabetes, a condition where blood sugar levels are higher than average.
- Fiber-rich Foods: Foods high in fiber, like beans, fruits with skins, and whole grains, can help control blood sugar levels and keep you full longer.
- Carb Intake: Monitor your carbohydrate intake, focusing on low glycemic index (GI) foods like whole grains, non-starchy vegetables, and beans, which raise blood sugar more slowly.
- Portion Sizes: Pay attention to portion sizes to avoid overeating carbohydrates, and be mindful of food labels to understand serving sizes and nutritional content.
- Lean Meats and Other Proteins: Choose lean protein sources like beans, tofu, chicken, fish, and eggs to reduce intake of unhealthy fats and manage weight.
- Alcohol Intake: Drink alcohol in moderation, sticking to recommended limits and avoiding sugary cocktails or high-calorie drinks that can spike blood sugar.
- Water: Stay hydrated with water instead of sugary beverages, as excess sugar can lead to blood sugar spikes.
- Exercise: Incorporate regular physical activity into your routine to improve insulin sensitivity and manage blood sugar levels effectively.
Diet Plan for A Week For Prediabetes
Here’s an easy plan for preparing your meals for the week:
Day 1:
- Breakfast: Berry-Kefir Smoothie
- A.M. Snack: Raspberries
- Lunch: Cucumber Turkey Sub Sandwich with a plum
- P.M. Snack: Blackberries
- Dinner: Salmon with Curried Yogurt & Cucumber Salad with Basic Quinoa
Day 2:
- Breakfast: Apple-Cinnamon Overnight Oats
- A.M. Snack: Blackberries
- Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce
- P.M. Snack: Peanut Butter-Oat Energy Balls
- Dinner: Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Day 3:
- Breakfast: Apple-Cinnamon Overnight Oats
- A.M. Snack: Peanut Butter-Oat Energy Balls
- Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce
- P.M. Snack: Raspberries and a hard-boiled egg
- Dinner: Sheet-Pan Maple-Mustard Pork Chops & Carrots
Day 4:
- Breakfast: Berry-Kefir Smoothie
- A.M. Snack: Plum
- Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce
- P.M. Snack: Blueberries
- Dinner: Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
Day 5:
- Breakfast: Apple-Cinnamon Overnight Oats
- A.M. Snack: Blueberries
- Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce
- P.M. Snack: Peanut Butter-Oat Energy Balls
- Dinner: Hearty Chickpea & Spinach Stew
Day 6:
- Breakfast: Apple-Cinnamon Overnight Oats
- A.M. Snack: Peanut Butter-Oat Energy Balls
- Lunch: Curried Chicken Apple Wraps with a peach
- P.M. Snack: Blackberries and almonds
- Dinner: Charred Shrimp & Pesto Buddha Bowls
Day 7:
- Breakfast: Avocado-Egg Toast
- A.M. Snack: Banana
- Lunch: Curried Chicken Apple Wraps with a peach
- P.M. Snack: Blackberries and Peanut Butter-Oat Energy Balls
- Dinner: Grilled Skirt Steak with Corn-Tomato Relish over mixed greens with Citrus-Lime Vinaigrette
By following this plan, you can have nutritious meals ready for the entire week, making it easier to stick to a healthy eating routine.
Food and Supplements Not Suitable For Prediabetes:
Certain foods and supplements may not be suitable for individuals with prediabetes:
- Grapefruit and Pomegranate Juice: These juices can interact with certain medications, as they are processed by the same liver enzyme responsible for metabolizing drugs. This enzyme, called cytochrome P450, handles a significant portion of the body’s drug metabolism.
- Nutritional Supplements: While ginseng, gingko, and garlic are generally safe in moderation, high doses found in over-the-counter supplements can lead to low blood sugar levels. It’s essential to be cautious with supplements and consult with a healthcare professional, such as a doctor or dietitian, to understand potential risks and follow appropriate dietary guidelines.
