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Whether you have just been diagnosed with prediabetes or your doctor has already identified it, there are diets that may help. These include the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.
These diets emphasize a variety of foods and are low in refined carbohydrates and sugar. They also encourage healthy fats and plenty of fruit.
A Mediterranean diet is one of the best diets for prediabetes. It includes plenty of fruits and vegetables, heart-healthy fats, whole grains, seafood and nuts. It also limits sweets, refined sugars, and red meat.
It is rich in vitamins and antioxidants that help improve insulin sensitivity, lower inflammation and blood glucose levels. It can also reduce the risk of heart disease and cancer.
The Mediterranean Diet also contains a lot of dietary fiber. This soluble fibre promotes feelings of fullness and keeps you feeling satiated. It can also lower blood sugar levels because it slows down the breakdown of carbohydrates in the body, which can prevent spikes in your blood sugar.
Additionally, a diet that is low in sugar and high in fibre can help people with type 2 diabetes lose weight. Adding more fruits and veggies to your diet can help you feel fuller longer, which can make you less likely to overeat.
According to a study, eating a Mediterranean-style weight loss diet can improve blood sugar levels, reduce weight and increase cardiovascular health in adults with newly diagnosed type 2 diabetes. Researchers found that participants who ate a Mediterranean-style diet lost more weight and had better blood sugar and cardiovascular risk factors compared to those who eat a low-fat diet.
Another benefit of a Mediterranean diet is that it contains plenty of fatty acids and anti-inflammatory omega-3 fatty acids, which can help improve blood sugar control. It can also help decrease inflammation and improve blood flow to the heart, which can reduce heart attacks and other complications.
Moreover, the Mediterranean Diet is full of heart-healthy unsaturated fats that have been shown to help lower LDL cholesterol and raise HDL cholesterol. The diet also contains healthy sources of protein, such as beans and legumes, fish, poultry and eggs.
The Mediterranean Diet also contains plenty of fresh fruits and vegetables, which are full of fiber, which can help regulate your blood sugar. It can also keep you hydrated, which is important for preventing blood sugar spikes.
The Mediterranean Diet is one of the best diets for prediabetes because it can help control your blood sugar and prevent various diseases. It is a low-fat, plant-based diet that emphasizes fruits and vegetables, whole grains, seafood, legumes, nuts and seeds. It also limits saturated fats from red meat and dairy products.
In a new study, following a low-carb diet for six months helped adults with prediabetes maintain their blood sugar levels. Compared with people who followed their usual diet, those on the low-carb plan saw larger decreases in hemoglobin A1C (HbA1c) levels.
Researchers enrolled 150 overweight adults, all with an A1C level between 6.0% and 6.9%. Most were women and 59% were Black. They were randomized to either follow a low-carb diet or usual diet for six months.
A low-carb diet limits the intake of carbohydrates, which include fruits, vegetables, dairy products and starchy foods like pasta, potatoes and breads. Eating a low-carb diet may also help you lose weight, which can reduce the risk of developing diabetes in the future.
Limiting carbs is important because too much of a type of carb can cause blood sugar to spike. So try to eat healthy complex carbohydrates, such as whole grains and fruit, in moderation. Pair these carbs with lean protein and healthy fats for a well-rounded diet that helps control blood sugar levels.
Carbohydrates that are high in fiber, such as whole grains, vegetables and beans, are good choices because they take longer to digest. They don’t cause spikes in blood glucose levels, and they can help you feel full, too.
Moreover, the right types of carbs can reduce your risk for heart disease and other health problems. The key is to eat plenty of fiber-rich whole foods, such as fruits and vegetables, legumes, and nuts, and avoid refined grains and sugary drinks and snacks.
The best way to manage your prediabetes is to make lifestyle changes that include a healthy diet, exercise and stress management. But remember that there is no one-size-fits-all approach to a successful eating plan. This means that before you embark on a new program, you should speak to a registered dietitian who can work with you to create a custom eating plan.
A high-fiber diet is one of the best diets for people with prediabetes. It helps keep blood sugar levels steady and reduces the risk of heart disease, stroke, and other health problems. It’s also good for weight management and cholesterol control.
Fiber works to slow down digestion and absorption, making you feel full longer. This can help prevent you from overeating and grabbing a snack between meals. The nutrient also slows the absorption of carbohydrates, which can reduce blood sugar spikes after meals.
You can increase your fiber intake by incorporating more vegetables, whole grains, nuts, and beans into your daily routine. Make sure to get enough fruits, too. These foods are rich in antioxidants and fiber, which can help you keep your blood sugar levels stable.
The American Diabetes Association recommends eating three to five servings of non-starchy vegetables each day. You can make a salad with these veggies or add them to soups, pasta dishes, and other main meals.
Other foods to include in your diet include beans, peas, and lentils. These beans, peas, and lentils are low in carbohydrate and contain a lot of fiber, which can keep your blood sugar levels stable.
Vegetables are the best source of fiber, so eat lots of them. Look for dark, leafy greens such as kale and spinach, which are rich in vitamins and nutrients. You can also try carrots and sweet potatoes, which are high in fiber as well.
Fruits and berries are also high in fiber, so eat a few each day. You can add these to oatmeal, salads, and yogurt.
Another nutrient-rich food is tofu, which is made from soybeans and contains protein and fiber. Tofu has a low glycemic index and is filling without raising blood sugar levels.
You can also increase your fiber intake by avoiding processed and refined foods. Avoid sugary drinks, white bread, low-fiber cereals, and desserts. You can also opt for lean proteins such as turkey and chicken, and choose a variety of vegetable options.
If you have prediabetes and want to reduce your risk of type 2 diabetes, one of the best diets for prediabetes is a high-protein diet. Getting more than 20 percent of your total calories from protein helps control your blood sugar levels, and a high-protein diet can also help you lose weight.
The diet is easy to follow and can be adjusted to fit a variety of lifestyles. The key is to make sure you get a balanced amount of protein from all types of foods. A healthy meal plan should include protein-rich options, such as meats and fish, eggs, low-fat dairy, nuts and seeds, beans, and lentils.
A high-protein diet can help you feel full, which can keep you from overeating and gaining excess weight. This is because protein slows how quickly carbohydrate and fat are absorbed in the body. Combined with fiber, proteins also aid in controlling your blood sugar and may help you avoid developing type 2 diabetes.
Many people who have a high-protein diet find it helpful to use calorie tracking apps or websites to ensure they are getting the proper ratio of protein to carbohydrate and fat each day. They can also rely on protein shakes, bars and other snack options to help them stay satisfied throughout the day.
Some protein-rich food sources, such as fatty fish and seafood, are good for your heart. They also have a number of nutrients that can boost your overall health, such as iron and zinc. They also contain B vitamins that can lower your cholesterol and reduce your risk of heart disease.
Eating more plant-based protein sources, such as beans, lentils, and whole grains, can also help you meet your protein needs. They are more filling than animal-based protein, so you will likely be less hungry and eat fewer calories.
Eggs are another popular source of protein that is high in both protein and heart-healthy cholesterol. They are also rich in omega-3 fatty acids, which can help lower your triglyceride levels and protect against heart disease.
Other nutrient-dense options include nuts, seeds, soy products, and legumes. Vegetables and fruits are also good sources of protein, and they’re a great way to pack in a variety of nutrients. Ideally, you should aim to eat at least five servings of vegetables and fruits each day. These nutrient-rich foods also have powerful antioxidants that can help lower your risk of cancer and other diseases.