The DASH diet prescribes the food groups above based upon your gender and age. Our nutritionists build your unique plan based upon your body type, food preferences, and lifestyle. Our team includes certified diabetes educators CDEs with hands-on experience working with prediabetic clients. Our dietitians and nutritionists build custom plans tailored to help you improve your A1C levels and even reverse your prediabetes. Our expertise includes prediabetes and diabetes management.
Blog Member Portal. Prediabetes Diet Learn how to manage your diabetic symptoms by improving what you eat. Let us help you perfect your prediabetes diet. Table of Contents. Reverse your Prediabetes by Eating Better We want to help you make lasting changes to help reverse prediabetes for good.
Prediabetes is marked by: Elevated blood sugar glucose What exactly is prediabetes and, a prediabetes diet? According to the American Diabetes Association , you have prediabetes if: Hemoglobin a1c is between 5. Concerned you may be at risk? Learn more about the five likely causes of prediabetes HERE. So what does this mean? When your body is using insulin properly, the process looks like this: Think of insulin as a key and your cells as a lock.
Improve your Prediabetes symptoms and take action — today! Am I at risk for developing prediabetes? Risk factors for prediabetes include: Weight and waist size Overweight and high fat tissue increase insulin resistance. Dietary patterns. Eating processed foods and drinking artificially sweetened beverages increases your risk of prediabetes and Type 2 Diabetes.
Regular exercise helps you control our weight , uses stored glucose as energy, and helps your body's cells avoid insulin resistance. Other conditions Health conditions such as gestational diabetes for both the mother and the child , polycystic ovarian syndrome, and obstructive sleep apnea, can increase your risk of pre-diabetes. Want to learn more about how to decrease your risk of developing prediabetes? Click HERE. Regular physical activity The studies done by the CDC have shown that one of the main contributors to reversing diabetes is incorporating more physical activity.
Food choices Although there can be many contributors to the development of prediabetes, it really boils down to food choices the elusive prediabetes diet. Curious what the end result could be if you make significant improvements to your diet and lifestyle? Read more about what it looks like to reverse your prediabetes.
So what foods will help me lower my blood sugar? Are there foods I should avoid in my prediabetes diet? Try to eat these foods and ingredients sparingly: Highly Processed and Refined Foods Processed and refined foods are extremely low in fiber and nutrients, which tends to absorb more quickly in the GI tract. These are the types of foods that cause drastic spikes in blood sugar. Replacing these foods with more nutrient-dense options will help prolong the release of glucose into the bloodstream.
Trans fats White breads, pastas, and rice Packaged snack foods Foods High in Sugar and Sweeteners Foods high in sugar and other sweeteners will cause a rapid spike in blood sugar, so avoiding these foods is important for prediabetes management. That being said, you may be wondering why fruit is still considered a "safe" food for managing prediabetes. Fruits are "OK" because the sugar type is natural vs added and is far less than you'll find in sweetened products.
So instead of these foods, try incorporating some fresh fruits instead to satisfy your sweet tooth! Flavored coffee drinks Sweetened breakfast cereals Sugary drinks like soda Alcohol Interested in more details? Read our full blog on foods to avoid for prediabetes. Lose weight, gain energy, and improve your quality of life. Lifestyle improvements to help manage your prediabetes Emphasize Portion Control Portion control is really important in managing and reversing prediabetes.
Eat More Fiber Research shows that a diet high in fiber-rich foods greatly reduces the likelihood of prediabetes progressing to Type 2 Diabetes.
Opt For Water Over Sugary Drinks There are a few ways to liven up a glass of water to make it a deliciously refreshing beverage: Try using an at-home carbonation device like a soda-stream to add bubbles to your water Add fruit- oranges, lemons, limes, to your carbonated water Directly infuse water with your favorite fruits and flavors Eat more lean meats There is a lean meat for you no matter what type of food you like.
Take a look at the table below for the lean meats we recommend: Fish Poultry Pork Try to be more active! Prediabetes Breakfast So you just woke up, and all you can think about is making a delicious breakfast. Prediabetes Breakfast. Prediabetes Lunch You started off the day feeling good after your prediabetes-friendly breakfast, but now it's time to think about lunch.
Prediabetes Lunch. Prediabetes Dinner You made it! Prediabetes Dinner. Learn to follow the Glycemic Index The Glycemic Index helps you pick foods that will not cause dramatic changes in blood sugar The Glycemic Index is a number that tells you how fast or how slow your body converts carbohydrates into blood sugar.
The Glycemic Index value for a specific food can vary depending on: How you cook it How old the food is Fat and fiber tend to lower glycemic index For example, the longer you cook pasta, the lower the glycemic index. The glycemic index increases in fruits such as bananas, peaches, etc. Glycemic Index vs. Glycemic Load For example, watermelon has a high Glycemic Index value 80 , but a Glycemic Load of only 5 because the food has relatively little carbohydrates. Ultimately, when building a meal plan to better regulate your blood sugar, it is important to be mindful of all three key metrics : The total carbohydrates in your food The speed with which a food will increase your blood glucose: glycemic index The ultimate level to which your blood glucose could rise: glycemic load This is just a start for your prediabetes diet.
What about the Dash Diet for prediabetes? Should I try it? Backed by the National Institutes of Health 's Heart, Lung, and Blood Institute , the DASH plan is highly aligned with our general tips for an effective prediabetes diet: Fruits Vegetables Whole grains And low-fat dairy foods Meat, fish, poultry Nuts Beans Limited in sugar-sweetened foods and beverages, red meat , and added fats Generally speaking, these foods are low in saturated fat, total fat, cholesterol, and sodium and high in potassium, calcium, magnesium, fiber, and protein.
Learn the DASH diet's specific recommendations in our detailed blog. Here is the OnPoint approach to helping people build a successful prediabetes diet: Our prediabetes meal plans emphasize eating: Complex carbohydrates such as beans, vegetables and high-fiber starches High protein meats such as chicken, fish, and pork Various low glycemic index foods that can help regulate your blood sugar levels Our plans for people with diabetes take into consideration the time and how much food you are eating, so as to avoid natural spikes or crashes in your glucose levels We preach moderation, helping you to find realistic and achievable ways to reach your goals.
Backed by science Our prediabetic programs are based upon the latest science and aligned with CDC protocols. Tailored just for you Our nutritionists build your unique plan based upon your body type, food preferences, and lifestyle.
Alcoholic beverages are a form of carbohydrate and should be consumed in moderation. Consider your meal times. When you eat is as important. Make it easy on yourself. If you follow these guidelines, your blood sugar levels should drop, along with your weight. But making changes to lifelong eating habits can be difficult. If you need help understanding exactly what you should and should not eat, take a close look at a Mediterranean-style diet.
Following this type of eating plan is likely to put your blood sugar levels back on track. Our dietitian explains the best changes to make to avoid developing type 2 diabetes.
Learn more about vaccine availability. Advertising Policy. Lifestyle changes can help you maintain balanced blood sugar levels and stay within a healthy weight range. The glycemic index GI is a tool you can use to determine how a particular food could affect your blood sugar. Foods that are high on the GI will raise your blood sugar faster. Foods ranked lower on the scale have less effect on your blood sugar spike. Foods with high fiber are low on the GI.
Foods that are processed, refined, and void of fiber and nutrients register high on the GI. Refined carbohydrates rank high on the GI. These are grain products that digest quickly in your stomach. Examples are white bread, russet potatoes, and white rice, along with soda and juice. Limit these foods whenever possible if you have prediabetes. Foods that rank medium on the GI are fine to eat.
Examples include whole-wheat bread and brown rice. Foods that are low on the GI are best for your blood sugar. Incorporate the following items in your diet:. Remember to limit saturated fat intake to reduce the risk of developing high cholesterol and heart disease , along with prediabetes. For example, if you plan to eat white rice, add vegetables and chicken to slow down the digestion of the grain and minimize spikes.
Good portion control can keep your diet on the low GI. This means you limit the amount of food you eat. Often, portions in the United States are much larger than intended serving sizes.
A bagel serving size is usually about one-half, yet many people eat the whole bagel. The label will list calories, fat, carbohydrates, and other nutrition information for a particular serving. A food may have 20 grams of carbohydrate and calories per serving.
Recent research has shown that a lower carb diet less than 40 percent carbs is associated with the same mortality risk increase as a high carbohydrate diet greater than 70 percent carbs. The study noted minimal risk observed when consuming 50 to 55 percent carbohydrates in a day. On a calorie diet, this would equal grams of carbohydrates daily. Spreading intake out evenly throughout the day is best. One of the best methods to manage portions is to practice mindful eating. Sit, and eat slowly. Focus on the food and flavors.
Fiber offers several benefits. It helps you feel fuller, longer. Fiber adds bulk to your diet, making bowel movements easier to pass. Eating fiber-rich foods can make you less likely to overeat. These types of foods will often give you a big boost of energy, but make you feel tired shortly after.
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