I am a Nutrition Editor at Foodpicker.org, a website designed to help people with diabetes. Here is a question I recently received:
Question
“I found out I have pre-diabetes. I’m very confused and don’t know what I should do to treat it. My friend told me to avoid all fruits. Could you help me with how to treat my new diagnosis and if it’s ok to eat fruit?”
Answer
Pre-diabetes is where blood sugar levels are elevated, but aren’t high enough to be called type 2 diabetes. The good news is that people with pre-diabetes don’t necessarily go on to develop diabetes IF appropriate lifestyle changes are made.
If you want to avoid future type 2 diabetes, what’s the best way to treat pre-diabetes…
How Important is Diet? It should come as no surprise that diet plays an important role in treating pre-diabetes. Diet not only contributes to obesity, one of the greatest risk factors for type 2 diabetes, but it also directly affects blood sugar levels. Dietary changes are necessary to avoiding type 2 diabetes.
What’s the Best Diet to Eat With Pre-diabetes? People with pre-diabetes have some degree of insulin resistance which makes it more difficult for them to process carbohydrates. Because of this, fast-digesting carbohydrates such as potatoes, white rice, and white bread should be replaced with slow-digesting carbohydrates such as fiber-rich whole grain breads, brown rice, whole grain cereals, and vegetables. These foods are not only nutritionally rich but have less effect on insulin and blood sugar levels than do their starchier counterparts (still need to watch portion sizes). It is also important to limit the number of sugar or honey sweetened desserts, particularly ones that are high in fat. Not only do sweet, fatty foods add calories, they can cause rapid rises in blood sugar, further stressing the already troubled pancreas. For protein, try lean protein from animal sources such as broiled fresh fish, baked chicken, and turkey. Vegetarian sources of protein will also help to cut down on fat and calories. Vegetarian proteins include: tempeh, tofu, beans and lentils, and seitan (no, it’s not the devil, it’s wheat gluten and it’s high in protein). There are so many vegetarian sources on the internet these days that can provide tasty recipes for vegetarian protein sources. (I like vegetariantimes.com, but you may want to search around for others). Drink nonfat dairy and lots of water. Avoid sodas and beverages loaded with sugar. Do not eat any trans fats (trans fats are usually found in fried foods).
What About Fruits? Fruit is healthy because it contains fiber and lots of vitamins, antioxidants and minerals. However, fruits also contain carbohydrates, which mean that your insulin requirement will be increased. For a person at risk of pre-diabetes turning into type 2 diabetes, the goal is to keep insulin requirements as low as possible. Because fruit contains essential carbohydrates, it needs to be included in your meal plan. Talk with a dietitian about a meal plan that works for you with the proper amount of fruit. A good idea is to replace fruit juice with fresh fruit (up to 3 servings per day).
What About Physical Activity? Of course, you’ll want to combine these dietary changes with thirty to forty minutes of aerobic activity at least five times a week. Choose an activity you enjoy and don’t be afraid to vary your routine to prevent boredom. Take a brisk daily walk. Ride your bike. Swim laps. If you can’t fit in a long workout, break it up into smaller sessions spread throughout the day.
What About My Weight? Extra bodyfat contributes to “insulin resistance” and pre-diabetes. If you’re overweight, losing just 5 to 10 percent of your body weight — only 10 to 20 pounds (4.5 to 9 kilograms) if you weigh 200 pounds (91 kilograms) — can reduce the risk of developing type 2 diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem. Look for areas in which you can cut your calorie intake by 250 to 500 calories per day. For example, you can:
- Reduce your portion sizes.
- Reduce your intake of high carbohydrate foods such as cookies, other desserts, bread, pasta, tortillas, rice, crackers, pretzels and chips.
- Choose calorie-free beverages in place of regular sodas, fruit juices, lemonade, smoothies, sweetened coffee and tea drinks, and alcohol.
- Choose low-calorie dressings or use regular salad dressing sparingly.
- Limit nuts to a small handful (1/4 cup or less) per day.
Regularly getting a good night of sleep may reduce insulin resistance, try to get at least six hours or more of sleep each night. These simple lifestyle changes may be all you need to prevent Pre-diabetes from progressing to diabetes. Don’t forget to visit your doctor every six months for blood work to follow your blood sugar levels.
Thank you for the question. It is great that you have invested in yourself and are asking the right questions to make great changes!
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