There is are one-week menus for a low-carb ketogenic diet and for a balanced, DPP-based prediabetes diet , and snacks listed for both types of diets. The best diet for prediabetes is one that lowers blood sugar and helps lose extra pounds, but also is delicious and fits into your lifestyle according to the Centers for Disease Control CDC. Lark Diabetes Prevention Program can help you do just that by offering tips and personalized coaching through the guided program.
We've assembled some prediabetes recipes to help with your prediabetes diet that leads you to a healthier lifestyle.
Updated: December 5, Looking for a Diabetes Prevention Program? Start Quiz. Weight lbs. Height Start Now.
Foods to Choose: nutrients for prediabetes Examples Non-Starchy Vegetables: fiber, potassium, low-calorie. Fresh lettuce and salad greens; tomatoes; celery; cucumbers; onions; snow peas; mushrooms; broccoli; spinach; brussels sprout; eggplant; zucchini; bell peppers…etc.! Split and black-eyed peas; lentils; beans such as kidney, black, garbanzo, and pinto beans; soybeans and soy products, such as tofu, edamame, and soy milk; meat substitutes.
Whole-grain bread, cereal, and pasta; oatmeal; brown rice; whole-grain barley, farro, and quinoa; air-popped popcorn. Olive oil; avocado; natural peanut and nut butters; peanuts; nuts; seeds; flaxseed; vegetable oils. Peaches; cantaloupe; berries; apples; pears; oranges; tangerines; watermelon; frozen fruit no sugar added. Water; decaffeinated black coffee and unsweetened tea without cream; water with mint, lime, lemon, or cucumber.
Low-Carb Diets and Prediabetes 2. Ketogenic Diet for Prediabetes 3. Mediterranean Diet Pattern for Prediabetes 4. Foods to Limit or Avoid Fruit juice and dried fruit Most fruit esp. Sweets e. Reduced-fat dairy products, such as low-fat cheese and fat-free cottage cheese and plain yogurt.
Water and other low-calorie, hydrating beverages such as decaffeinated green tea. Pros Has been shown to lower insulin resistance and blood glucose levels A1c among individuals with diabetes and prediabetes.
Based on eating patterns shown to have health benefits such as lowering blood pressure, improving cholesterol levels, and Can aid in weight loss due to: Reminding you to weigh in.
Calorie reduction by swapping low-calorie foods such as lean proteins and vegetables, and having smaller portions Swapping empty calories for high-fiber choices such as fruit and whole grains. Simplifies your diet with reminders, tracking, and suggestions for small changes. Better potential for long-term success due to allowances for special occasions and cravings. Cons Is less focused on counting calories and grams of carbohydrate, fat, and protein grams — some people prefer to count.
Is not a prescriptive meal plan, so users must decide what to eat rather than expecting to be told what to have at each meal and snack but you can use the meal plan on this page as a model! Divide between 2 slices of whole-grain toast. Add sliced tomatoes and 1 oz cheese per slice. Toast or broil until cheese is melted. Serve with 1 orange. Greek Salad 2 cups of chopped Romaine lettuce, plus 2 oz.
Pita Hummus Pocket 1 small whole-wheat pita in halves spread with 2 T. Chicken 3 oz. Soft Tacos 2 small whole-wheat tortillas stuffed with: 3 oz.
Salmon 3 oz. Turkey Burger 3 oz. Pizza 1 whole-grain English muffin or small 2 oz. Image from the CDC. More Prediabetes Diet Support. March 25, Diabetes Prevention is Worthwhile…and Doable! Click here to take the test. However, anyone who is concerned that they may have borderline diabetes should visit the doctor for testing and a proper diagnosis.
Prediabetes is reversible, but it is often easier to prevent than treat. Lifestyle factors are the primary causes of prediabetes, and making changes in some aspects of life can significantly reduce risk factors. A balanced, nutritious diet that moderates sugar intake and regular exercise can help reverse borderline diabetes. According to the American Diabetes Association, diet and nutrition changes should include the following:. Click here to find out more about what to eat with prediabetes.
Exercise is also important. According to a report in Diabetes Care , exercise can help prevent or delay diabetes from developing. Current guidelines for Americans recommend that adults should:.
Regular exercise and a healthful diet not only help reduce the risk of developing diabetes but also protect the heart against future diseases. The Diabetes Prevention Program DPP was a long-term study that aimed to identify practical steps for reducing diabetes risk and reversing prediabetes.
The people who took part in the DPP Lifestyle Change Program aimed to lose 7 percent of their body weight and maintain this loss through dietary changes and activity. After 3 years, the results of the program showed:. Follow-ups took place regularly. After 15 years, people in the DPP Lifestyle Change Program continued to see a delay in the onset of diabetes compared to people who took a medication called metformin or a placebo.
Anyone who developed diabetes during the study received extra medical care. However, diet and exercise remained important in managing symptoms and reducing the risk of complications. In addition to lifestyle changes, doctors may recommend other steps for managing the risk of diabetes.
Medical management may include treating related conditions, such as obesity and heart disease. Managing prediabetes also involves continued monitoring of the risk factors and regular testing of blood sugar levels.
A person can reverse borderline diabetes if they can make and maintain the necessary lifestyle changes. Borderline diabetes is the stage before type 2 diabetes develops. By this stage, blood sugar, blood pressure, and insulin resistance may start reaching harmful levels.
Prediabetes does not usually cause active symptoms, and most people will not be aware they have the condition until it becomes diabetes and starts causing severe health problems. It is therefore essential for anyone who is at risk of developing diabetes to receive regular screening. Risk factors include high BMI and waist circumference, an age of more than 45 years, or other cardiovascular diseases.
Ready to find out your risk? Take the 1-minute prediabetes risk test and be sure to share the results with your doctor. Diabetes affects every major organ in the body. People with diabetes often develop major complications , such as kidney failure, blindness, and nerve damage nerve damage can lead to amputation of a toe, foot, or leg. Some studies suggest that diabetes doubles the risk of depression, and that risk increases as more diabetes-related health problems develop.
All can sharply reduce quality of life. Think of prediabetes as a fork in the road: Ignore it, and your risk for type 2 diabetes goes up. Lose a modest amount of weight and get regular physical activity, and your risk goes down. Regular physical activity means getting at least minutes a week of brisk walking or similar activity. Through the program, participants:.
The best time to prevent type 2 diabetes is now. Learn more about different diabetes types and treatments.
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