Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as diabetes. Making dietary changes can help prevent or delay the onset of type 2 diabetes.
Healthy Eating Tips for Prediabetics
Focus on Whole Foods: Choose whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.
Limit Refined Carbs and Sugars: Avoid sugary drinks, white bread, pastries, and other high-sugar, high-carb foods.
Increase Fiber Intake: Foods high in fiber, such as beans, lentils, oats, and vegetables, can help stabilize blood sugar levels.
Choose Lean Proteins: Opt for lean meats, poultry, fish, tofu, and legumes to support muscle health without adding excess fat.
Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet.
Control Portion Sizes: Be mindful of portion sizes to avoid overeating and manage calorie intake.
Stay Hydrated: Drink plenty of water and avoid sugary beverages.
Sample Meal Plan for Prediabetics
Breakfast: Greek yogurt with berries and a sprinkle of nuts.
Snack: A small apple with a tablespoon of almond butter.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
Snack: Carrot sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Dessert: A small piece of dark chocolate (70% cocoa or higher).
Foods to Avoid
Sugary drinks (soda, sweetened teas, energy drinks)