What is the pre-diabetes diet?

 What is the pre-diabetes diet?

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful diet plans must be individualized and take into account the whole person. Before starting a new diet, consult your doctor or dietitian, especially if you have an underlying health condition.

While prediabetes is not as dangerous as diabetes, both conditions are affected by the foods you eat. This makes your diet a very important factor when managing any condition.

Affecting approximately 30.3 million people in the United States alone, prediabetes is a fairly common health condition1. You might know it by its most serious names: impaired fasting glucose (IFG) or impaired glucose tolerance (IGT).

Your glucose tolerance is affected when your pancreas can't produce enough insulin. Insulin helps break down glucose in the body, and insufficient amounts of insulin can cause sugar to rise to high levels, but not high enough to be classified as diabetes.

On the bright side, having prediabetes doesn't mean you're sure you'll be diagnosed with diabetes. Prediabetes can be controlled and even reversed with some lifestyle and diet changes.

Glucose gets all the heat for being a major cause of prediabetes and diabetes. However, this does not mean that you should completely eliminate this nutrient from your diet.

Glucose provides your body with energy, but to maintain your overall health, it's important to consume it in moderation.

If you are on a pre-diabetes diet, here is a list of recommended foods, foods to eat in moderation, and foods to avoid.

What can you eat?

While there are many foods you can eat as part of a pre-diabetes diet, it is important to know which foods to avoid.

what do you want to know

To manage pre-diabetes, a balanced diet containing complex carbohydrates, protein and other necessary nutrients is recommended. It is best to eat fruits, alcohol, and complex carbohydrates in moderation and eliminate simple carbohydrates and sweets completely.

what are you going to eat

• Bean
• tofu
• fish
• lumps
• Low carb alcohol
• Low sugar fruits
• White meat / low fat
• what not to eat
• drink
• sugary drinks
• White bread / white rice
• sweet
• fleas

Foods that you can include in a diabetic diet

Here is a list of foods that you can safely eat as part of a diabetic diet.

healthy proteins

In addition to building muscle mass and supporting metabolism, protein is an energy-producing macronutrient.

Through a process known as gluconeogenesis, the body breaks proteins down into glucose and uses them for energy.

Since protein is absorbed less efficiently than carbohydrates, you will generally feel full for a longer period of time, which reduces your chances of snacking, especially in unhealthy options. Protein also maintains lean body mass during weight loss. This is especially important because obesity increases the risk of developing diabetes.

Protein also slows the rate at which carbohydrates enter the bloodstream, ensuring that blood sugar levels are maintained.

The American Diabetes Association recommends the following plant proteins: 2

• Beans such as black, kidney, and pinto beans
• Hummus and falafel
• Lentils are like brown, green or yellow
• tofu
• edamame

Nuts and nut pastes, such as almond butter, cashew butter, or peanut butter

Vegetarian options like lean chicken, beef, etc. It is also recommended as a source of protein.

Bird Resources

Chicken and turkey are excellent sources of protein. However, to reduce cholesterol and saturated fat, it is best to eat poultry without the skin.

Meat

Lean meat is excellent to include in a diabetic diet. Red meat and processed meat may not be the best choices for your condition because they are high in saturated fat and sodium. These include pork and bacon.

However, lower fat options of these meats, such as sirloin, ribs, and sirloin, may be safe to eat.

Likewise, lean pork options such as ham, sirloin or roast lamb