How to Eat If You Have Prediabetes

Being diagnosed with prediabetes means you're on your way to developing Type 2 diabetes, a disease that greatly increases your risk of heart attack and other serious health issues.

But there's good news: Type 2 diabetes isn't inevitable after you've been diagnosed with prediabetes. Dietitian Julia Zumpano, RD, LD, says making healthy diet ary changes can delay or even prevent the onset of Type 2 diabetes.

She says, "The goal of reducing your carbohydrate intake is by choosing complex carbs and working out to burn them off."

This is where you will find out what foods are best avoided, which ones to choose, and how you can make the changes that work for your life.

Prediabetes management tips

The amount of sugar in your bloodstream is called blood sugar. When you have prediabetes, your blood sugar is higher than it should be, but not yet high enough to be Type 2 diabetes.

This guideline can be used to lower your blood sugar and reverse the effects of prediabetes.

You can reduce your risk of getting diabetes by cutting out sugars. But it doesn't have to mean that you should give up on the foods and recipes you love. It does require you to eat less of these foods.

First, cut back on sugary simple carbohydrates. Zumpano explained that sugar is a fast-release carb. This means your body releases glucose quickly into your bloodstream when you consume it. This causes an increase in blood sugar.

These foods contain added sugar:

- Candy. Sweets and desserts Baked goods. - Agave. - Honey. Jams and jelly - Syrups. Cut out sweetened drinks. It is simple and easy to decrease blood sugar. Zumpano says that sugary drinks have little fat and protein, which prevents carbs from rocketing blood sugar.

It does not necessarily mean "See ya to soda." Scale up or eliminate.

- Alcohol. - Energy drinks. - Fruit juices. - Lemonade. - Punch. - Sweet Tea Get sweetened coffee. Soda. You can make water your preferred beverage, or you could infuse it to add some herbs and fruits. Unsweetened tea, coffee and sparkling water are all good alternatives. However, they must not contain added sugar.

You can swap simple carbs with smart replacements. Next, you should get rid of empty-calorie foods like white potatoes.

- Chips. - Crackers. - Pretzels. - White rice. White bread. White pasta. Zumpano advises that instead of choosing white pasta, whole-grain breads and pastries, you should choose brown rice or wild rice. Try other starches and grains, such as:

- Whole-wheat or bean-based pasta. Brown, wild or white rice. Lentils and beans. - Barley. - Bulgur. - Buckwheat. - Farro - Quinoa. Sweet potatoes, yams. - Redskin potatoes. Zumpano advises, "Put your focus on whole-ingredient foods foods that contain at least three grams per serving of fiber," and "restrict your carb intake to approximately 1 cup (or 2 slices) of bread per meal."

Healthy proteins should be included. Zumpano says that protein slows down the rate at which carbohydrates enter your body, keeping blood sugar levels steady. You can feel satisfied and less inclined to snack by eating protein with every meal.

Healthy proteins include:

Dried beans, peas, and lentils. Eggs. - Fish. - Greek yogurt. - Lean meats. Nuts and seed - Cottage and semi-skim milk. - Tofu. Avoid red meat if you are suffering from heart disease. Instead, stick to skinless poultry and fish.

Zumpano suggests that you get your vegetables "Get plenty of vegetables," Zumpano advises. You will feel fuller and more satisfied thanks to the fiber in legumes and veggies.

Fiber slows down digestion, absorption and makes you less hungry.

- Asparagus. - Beets. - Brussels sprouts. - Broccoli. - Carrots. - Cauliflower. - Celery. - Cucumber. - Eggplant. - Leafy greens. - Mushrooms. - Onions. - Peppers. - Radishes. - Sprouts. - Squash. American Diabetes Association provides a complete list of vegetables good for keeping blood sugar under control.

If you are eating canned vegetables, drain the cans and rinse with water to reduce sodium intake.

Moderation is key when it comes to fruit. Zumpano advises that one to two cups is a good limit. You should also choose low-sugar fruits such as berries and Kiwis.

You can slow down glucose levels by pairing fruit with protein sources such as nuts, seeds, yogurt, cottage cheese or plain yogurt.

Avoid overindulging in alcohol.

Zumpano advises that spirits should be accompanied by a low-calorie mixer or a light, dry, or alcoholic option. These spirits have the least carbs.

Take into account your meals. When you eat, it is just as important. Zumpano recommends, "Don't skip meals. Or you'll feel hungry later."

People with diabetes may have higher sugar levels if they eat late at night. She recommends that lunch be your biggest meal, and to eat no more than three hours before going to bed. You can have a small snack of string cheese or carrot sticks if you feel the need.

Is there a best diet to help with prediabetes A Mediterranean-style diet will help you understand exactly what to eat. This eating style is most likely to lower your blood sugar.

There is no one right way to reverse prediabetes. Instead, you should try healthier eating habits and experiment with different diets. You might also consider intermittent fasting and the ketogenic (keto-) diet.

Zumpano states that the most important thing in life is to be able to adhere to any diet.

Prediabetes: Why changing your eating habits is difficult. However, it can help you to see the benefits to your health over the long-term.

A 2017 study found that when it comes to warding off Type 2 diabetes, lifestyle changes like exercising more and adopting a healthy diet may actually work better than standard treatments like medications.

Zumpano states that early intervention is key for successful reversal of prediabetes. He also says that a healthy diet plays an important role.