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What To Eat If You Are Pre Diabetic


Move Toward Healthy Carbs

Diabetes Myths: What should you eat if you are pre-diabetic?
  • Dont over do it on carbohydrates at one meal or snack. Combine a carbohydrate with lean protein and unsaturated fat for a more satisfying meal.
  • In place of fruit juice with toast and jam, eat a slice of whole grain bread with peanut butter or with an egg white omelet and have half a banana on the side.
  • Choose high fiber, unrefined, whole grain carbohydrates . You still must watch your portion sizes.
  • Eat a heart-healthy diet low in saturated fat and cholesterol. Avoid all trans fats. Eat healthy, unsaturated fats instead , but remember that all high-fat foods are dense in calories.
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Consider Working With A Dietitian

Keeping track of all the dietary and lifestyle changes that you should make to reverse prediabetes can be quite overwhelming. Thatâs where a nutritionist or dietitian will come in handy.

An appointment with a board-certified dietitian – a food and nutrition expert – can place you on the right track to reversing prediabetes. They can help you draft a clear lifestyle plan thatâs tailored to your specific situation.

If you have a food sensitivity or a digestive disorder like Crohn’s disease, IBS, or lactose intolerance, a dietitian has the right tools and know-how to guide you through the process of reversing prediabetes without worsening the condition.

All in all, a dietitian will help you forge the way forward and learn what pitfalls to avoid in this all-important journey. After all, changing habits and sticking to them can be tricky. It helps to have a friendly professional on your side.


What Does Eating Right Mean For You

If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.

If you have type 2 and youre overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people’s type 2 diabetes into remission.

Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but its important to make healthier food choices while youre doing this.

Portion sizes are important to think about whether you have type 1 or type 2. It makes calculating nutritional facts when youre carb counting or managing your weight a lot easier. Remember, portion sizes are different for everyone, so whats right for someone else might not be right for you.

If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.


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How Are Prediabetes And Diet Linked

Prediabetes is a pretty strong predictor of type 2 diabetes . Basically, your blood sugar is high, but it isnt quite high enough to be classified as T2D.

If you have prediabetes, glucose builds up in your bloodstream and causes blood sugar levels to spike. And this high blood sugar can be a recipe for damaged nerves, blood vessels, and organs. The buildup can happen for a couple of reasons:

  • Maybe your body doesnt produce enough insulin the handy hormone that collects glucose and delivers it to your cells.
  • Maybe your cells have stopped responding quickly to insulin aka, they dont *want* these deliveries, thankyouverymuch.

Why your body cant seem to use or produce insulin correctly depends on many factors, but some risk factors include genetics, inactivity, and being overweight.

When it comes to food, prediabetic bodies have trouble processing sugar and other refined, processed carbs . So eating foods that dont have much sugar or break down into sugar slooooowly can help you avoid blood sugar spikes. These tend to be low carb, fiber-full, nutrient-dense eats.


In addition to dialing down blood sugar, experts say prediabetic folks with overweight bodies should also shed 5 to 7 percent of their body weight for the greatest chance of reversing the condition.

Fill up on the following foods to stabilize your blood sugar and help aid weight loss .

Carbs Carbs Carbswhat About Them

Pre Diabetic Menu Diet : What To Eat If You Ve Been Diagnosed With ...

When it comes to managing diabetes, the carbohydrates, or carbs, you eat play an important role. They impact your blood sugar, so remember that balance is key!

There are three main types of carbohydrates in foodstarches, sugar and fiber. As youll see on the nutrition labels for the food you buy, the term total carbohydrate refers to all three of these types.

When it comes to choosing foods with carbs, the goal is to choose carbs that are nutrient-dense, which means they are rich in fiber, vitamins and minerals, and low in added sugars, sodium and unhealthy fats.


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Change Your Diet To Better Manage Your Type 2 Diabetes

If youre living with type 2 diabetes, you know that the disease brings plenty of challenges and complications. And while you have to make many changes to your lifestyle when youre diagnosed with type 2 diabetes, you can also work to make things a little easier by adjusting your diet.

Choosing foods that are beneficial for those with type 2 diabetes can put you in control of your health and help you better manage your diabetes. Make sure to add the foods mentioned above into your meals throughout the week, and youll reap the positive benefits.

Of course, there are some foods youll also need to give up. Diabetics should make sure to avoid any foods that can increase the risk of developing heart disease or clogged, hardened arteries. Its recommended that those with type 2 diabetes eliminate foods with saturated fats, trans fats, sodium, and cholesterol from their diets.

Keep your body and your plate focused on health, and you can manage type 2 diabetes. With the right foods, you can protect your body and make a difference in your blood sugar, insulin levels, and overall well being.


Drinking Plenty Of Water

Water is an important part of any healthy diet. Drink enough water each day to keep you from becoming dehydrated. If you have prediabetes, water is a healthier alternative than sugary sodas, juices, and energy drinks.

The amount of water you should drink every day depends on your body size, activity level, and the climate you live in.

You can determine if youre drinking enough water by monitoring the volume of urine when you go. Also make note of the color. Your urine should be pale yellow.

Exercise is a part of any healthy lifestyle. Its especially important for those with prediabetes.

A lack of physical activity has been linked to increased insulin resistance, according to the . Exercise causes muscles to use glucose for energy, and makes the cells work more effectively with insulin.


The NIDDK recommends exercising 5 days a week for at least 30 minutes. Exercise doesnt have to be strenuous or overly complicated. Walking, dancing, riding a bicycle, taking an exercise class, or finding another activity you enjoy are all examples of physical activity.

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Why Diet Matters For Prediabetes

This carefully controlled system can go awry if you continually challenge your blood glucose regulation system by eating foods high in sugar, or just too much food. A common way this can happen is if you are gaining weight. With weight gain, you are consistently eating more than your body needs.

Your body will try to keep up with demands and can be successful for a long time. As your insulin resistance increases, your pancreas can produce increasing amounts of insulin to try to keep blood sugar levels in normal ranges.

Prediabetes and type 2 diabetes are conditions that develop when insulin does not work properly in your body anymore. They develop gradually, often over years or decades, and are usually related to lifestyle factors such as diet.


Insulin is released in response to an increase in blood sugar. When you are healthy, the system works well.

If this continues, though, the system will eventually break down. At some point, your pancreas will be unable to produce enough insulin to keep up with demand.

This point, when insulin is no longer sufficient, is the point when your blood sugar levels begin to rise. You can get a blood test, and your doctor can diagnose you with prediabetes or diabetes based on the result.

Plan Ahead For Healthy Meals

How to Determine If You’re Pre-Diabetic

Planning healthier meals and snacks can go a long way to helping you reach your goals. Talk to your registered dietitian or health-care team about the amount of carbohydrates that are right for you and for help with meal planning. A weekly meal plan will help you shop for the right foods and encourage more cooking at home.

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Get The Support You Need

Diabetes Canada is here to help provide information and support so that you can live a healthy life. Talk to your health-care team about support and services available in your community, such as:

  • prediabetes education or diabetes prevention program
  • weight-loss program
  • registered dietitian
  • exercise specialist

Your family and friends can be a great support too. Eating better and being more physically active is good for everyone. Set realistic goals and keep going. Even if you slip back to your previous habits it is never too late to start again.

So What Foods Will Help Me Lower My Blood Sugar

As part of a prediabetes diet, we recommend eating foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large blast of glucose. We recommend including fiber-rich foods, lean proteins, and foods with a low Glycemic Index. Check out our list of foods to include in a prediabetes diet:For an even more detailed look, read our full blog on the foods to eat for prediabetes

Food GroupExamples

High Fiber

Fiber-rich foods digest and absorb more slowly in the GI system, causing a slower rise in blood sugar. This helps prevent rapid “sugar spikes”.


  • Steel-cut oats
  • Fruits and vegetables

Lean Proteins

Prediabetes has been linked to other chronic conditions, such as heart disease. Including more lean proteins as opposed to proteins higher in saturated fat can have a cardio-protective effect!

  • Eggs
  • Fatty fish such as salmon
  • Greek Yogurt
  • Nuts

Low Glycemic Index

A food’s glycemic index reflects how quickly any given food will raise your blood sugar. To avoid drastic spikes in blood sugar, choose foods with a low glycemic index.

  • Non-starchy vegetables, such as carrots
  • Sweet potatoes
  • Whole wheat pasta

Functional Foods


There are also a handful of “functional” foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition.

  • Cinnamon

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Why Try A Prediabetes Diet Plan

Your diet plays an instrumental role in the progression from prediabetes to diabetes and by making diet and lifestyle changes, you can slow the progression of prediabetes and possibly even reverse insulin resistance completely. Studies have found that specific diets can reduce the risk of diabetes.

Before being diagnosed with prediabetes, a person likely has some level of insulin resistance. Understanding how to reverse insulin resistance is key to keeping prediabetes at bay or preventing it from developing into diabetes. By knowing the signs and symptoms of insulin resistance, you can start making diet and lifestyle changes sooner.

The Dpp Diet And Coaching For Prediabetes

Recipes For Pre Diabetes Diet : Pre Diabetic Diet Foods To Eat

The Centers for Disease Control and Prevention, or CDC, have developed a program with diet and lifestyle changes that has been shown among prediabetes patients to reduce the risk of developing diabetes by over 50%. This program is the Diabetes Prevention Program, or DPP.


The Lark Diabetes Prevention Program is an award-winning mobile health program that over 100,000 Americans have used to help prevent Diabetes. Its provided free of charge by many health plans.

Lark helps with tracking weight, food, and exercise, and customizes the program according to preferences such as low-carb, gluten-free, or vegan.

Larks prediabetes diet recommendations are consistent with the DPP and include recommendations based off evidence from diets such as the DASH diet and Mediterranean patterns. Your Lark coach, for example, might suggest:

  • Choosing fruit instead of dessert.
  • Steaming, baking, or grilling instead of frying.
  • Using olive oil instead of butter or shortening.
  • Trying plant-based proteins or fish sometimes instead of red meat.
  • Enjoying your meals and having them in a pleasant environment.

Balanced DPP Healthy Diet for Prediabetes

Foods to Emphasize

  • Fatty red meat and poultry with skin
  • Solid fats
  • Refined grains
  • Sweets
  • Sugar-sweetened beverages,
  • Alcoholic beverages and mixed drinks
  • Sugar-sweetened foods, such as flavored yogurt and oatmeal, and sugary condiments
  • Dried fruit and fruit juice

Cons

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Cut Down On Added Sugar

We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when youre trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

You can always try low or zero-calorie sweeteners to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldnt cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.

Borderline Diabetic Correct Food Choices

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Being told by your doctor that youre at risk of developing diabetes can be a scary conversation. The good news is: If youre a borderline diabetic, also known as prediabetes or impaired fasting glucose, theres hope. Losing weight and making exercise a regular part of your day reduces your risk of developing diabetes by more than 50 percent. While there are no specific correct foods to choose for someone with borderline diabetes, eating a diet thats focused on vegetables, healthy carbs and lean proteins can help. If youre struggling with what to eat, consult with a registered dietitian for guidance.

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Is The Prediabetic Diet A Healthy Choice For You

If your blood sugar is moving towards high and dangerous levels, a prediabetic diet is a healthy way to rein it to less threatening levels.

However, because a prediabetic diet is naturally rich in nutrients and low in sugar, it may be an ideal eating plan for anyone looking to make healthier diet choices.

How Diet Relates To Prediabetes

Eat This, Not This If You’re Diagnosed With Prediabetes | Prediabetes Diet Tips

There are many factors that increase your risk for prediabetes. Genetics can play a role, especially if diabetes runs in your family. However, other factors play a larger role in the development of disease. Inactivity and having overweight are other potential risk factors.

In prediabetes, sugar from food begins to build up in your bloodstream because insulin cant easily move it into your cells.

People think of carbohydrate as the culprit that causes prediabetes, but the amount and type of carbohydrates consumed in a meal is what influences blood sugar. A diet filled with refined and processed carbohydrates that digest quickly can cause higher spikes in blood sugar.

For most people with prediabetes, the body has a difficult time lowering blood sugar levels after meals. Avoiding blood sugar spikes by watching your carbohydrate intake can help.

When you eat more calories than your body needs, they get stored as fat. This can cause you to gain weight. Body fat, especially around the belly, is linked to insulin resistance. This explains why many people with prediabetes also have overweight.

You cant control all risk factors for prediabetes, but some can be mitigated. Lifestyle changes can help you maintain balanced blood sugar levels and stay within a healthy weight range.

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How Is Calcium Connected To Aging Diabetes Hypoglycemia And Falls

Calcium is the most abundant mineral in your body and makes up a lot of your bones and teeth. It keeps your bones and teeth strong and supports your bodys overall structure. Calcium is also used to help your muscles move, helps with blood circulation, and your nerves to transmit messages throughout your body. The other nutrient to know when thinking about calcium is vitamin D. Vitamin D is used to absorb calcium, so without it, it can lead to not getting sufficient amounts of calcium. Also, as we get older, our bodies arent as efficient in absorbing calcium.

Prediabetes: What Does It Mean

A diagnosis of prediabetes is a warning sign about your health, but its not a life sentence. Prediabetes means having blood sugar levels that are higher than normal but not yet in the territory of diabetes and you can easily make changes that will improve your health and lower your risk of developing diabetes and its related complications.

Diet, in combination with activity, can have a considerable impact on the development of Type 2 diabetes, says New Brunswick-based registered dietitian Michelle Corcoran, who works with clients who have prediabetes, Type 1 diabetes or Type 2 diabetes. And according to the Canadian Diabetes Association, two large studies have shown that by cutting calories, reducing fat intake and exercising at least 150 minutes a week, the number of participants who progressed from prediabetes to diabetes was lowered by 58 percent.

That said, prediabetes is a diagnosis that should be taken seriously. While not everyone diagnosed with prediabetes will develop Type 2 diabetes, many willand people with prediabetes are at higher risk for heart disease and stroke. Losing weight will make a difference, if you need toa drop of even five to 10 percent can lower your risk, Corcoran says. Follow these healthy diet guidelines to improve the health of everyone in the family, no matter what their current situation.

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