Prediabetes is a common health problem in the US affecting about one in three adults, or more than 96 million people. While it isn’t full-blown diabetes, prediabetes lays the foundation for diagnosis of type-2 diabetes and its serious complications. Fortunately, the right diet can reduce blood glucose and manage the risk. Here are ten facts about the prediabetes diet.
1. The Prediabetes Diet Involves a Plan
This plan can start with your primary care physician and continue with the providers at our Oviedo, Florida, facility. These professionals can help you develop menus and food choices to lower your A1C (your average blood sugar as measured by a blood test). Additionally, you should plan to augment your dietary changes with regular light aerobic exercise (swimming, cycling, walking) at least 150 minutes per week.
2. Reduce Carbohydrates
Your provider can show you what your daily carb intake should be based on your height, weight, activity level and age. Carbs should be distributed throughout your daily three meals and snacks and consist of no more than about 65 percent of your daily caloric intake.
3. Limit Your Portions
Essential but not exclusive to the prediabetes diet, portion control helps anyone who is trying to be nutritionally conscious shed some extra pounds. Reading food package labels for nutrient breakdown, calories, and portion size educates anyone wishing to avoid prediabetes.
Additionally, if you eat out at a restaurant, check the calorie count provided for each dish on the menu. You will be surprised at how high caloric content can be and how large restaurant portions can be.
4. Limit Processed Foods
Processed foods include fast food and supermarket choices, such as packaged side dishes, cookies,many baked goods, and most frozen meals. Processed foods typically are high in sodium, carbohydrates, and sugar, so eating them often can increase your risk of developing type 2 diabetes.
5. Limit Foods High in Sugar
That means candies, baked goods, sugary sodas, and sports drinks. High sugar content spikes blood sugar levels, creating a rush of energy followed by fatigue, or crash, related to a significant drop in blood glucose. Additionally, when the body is flooded with a lot of sugar on a regular basis, A1C rises. If it stays high, it could lead to a prediabetes or type-2 diabetes diagnosis.
6. Add Nutritious Items to Your Diet
Starvation dieting does not help you avoid prediabetes. Consuming healthy food every day does.
Healthy food includes lean proteins (chicken and fish), low-fat dairy products, and whole grains (brown bread, pasta, and rice). The body uses these foods for fuel to build lean muscle and to keep blood glucose levels even throughout the day–no more tiring blood sugar spikes.
7.Eat High Fiber, Low Carb Vegetables and Fruits
Fiber keeps your digestive health on track,avoids bloating and constipation, and lowers your risk of GI cancer. Beans, barley, and quinoa are vegetables and grains that are all high in fiber. High fiber fruits that are also low in sugar include avocados, raspberries, and strawberries.
8. Drink Lots of Water
Frankly, you cannot drink too much water. So, aim for at least eight glasses of water daily. Make sure you drink more when you are exercising or out in warm weather. Water hydrates your whole body and even helps blood glucose levels.
9. Avoid Excessive Amounts of Alcohol
According to the Dietary Guidelines for Americans from the USDA, omen should consume only one glass of alcohol daily and men, no more than two. Twelve ounces of beer equals one serving, and five ounces of wine is considered one drink. A hard liquor serving consists of a one and a half ounce shot.
10. Take Your Time When You Eat
Be mindful and enjoy your meals. You’ll be less tempted to consume more calories–good or bad. In addition, avoid binge eating and starvation diet plans. Neither helps regulate your metabolism.
Prediabetes Diet Near Me
At the Diabetes and Weight Loss Center in Oviedo, Florida, family nurse practitioner Adriel Perez heads our professional team. He helps scores of people avoid the pitfalls of poor diet and prediabetes.
So, please call us at (407) 890-1876 to learn more about managing prediabetes through healthy eatingor request a visit by completing our online form here. We look forward to treating you and helping you manage prediabetes!