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What is prediabetes? -

A prediabetes diagnosis means your blood sugar is more elevated than is recommended but not quite high enough to be classified as type 2 diabetes.

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What is type 2 diabetes? -

Type 2 diabetes is a form of diabetes characterized by high blood sugar, insulin resistance, and lack of insulin overall. It occurs because of a problem in how the body regulates and uses sugar as fuel.

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How many people in the world have prediabetes? -

Estimates show that 38% of adults in America have prediabetes, and globally, that number is 6%.

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Can prediabetes be erased? -

Prediabatets can be reversed with dedicated, healthy lifestyle changes including eating more nutritious foods.

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What is glucose? -

Glucose is the predominant sugar found within your blood. It's the body's primary source of energy and comes from your diet.

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What happens when blood has too much glucose? -

On the other hand, if your body has too much glucose it can eventually weaken and damage blood vessels and lead to things like heart issues, vision problems, kidney disease, and nerve problems.

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Do you need glucose? -

Yes, you do need some glucose in your blood. However, if your average blood sugar level, known as hemoglobin A1c, reaches between 5.7% to 6.4%, then it can qualify as prediabetes.

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How can I address prediabetes? -

For many people, rethinking their diet makes them worry they'll have to give up all their favorite foods. This isn't necessarily the case though. It just means eating them less often and in smaller amounts.

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Foods to limit with prediabetes -

Treats with added sugars such as candy, chocolate bars, desserts, and sweets, as well as baked goods, jams, and jellies, should be avoided.

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What is sugar? -

Sugar is a quick-release carbohydrate, so when you eat it your body quickly releases glucose into your bloodstream. This can cause a spike in blood sugar levels, which can be dangerous for some.

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Sugar examples -

Certain beverages such as energy drinks, fruit juices, lemonade, sweet tea, soda, and sweetened coffees are deceptively high in sugar.

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What drink should I choose? -

When in doubt, and thirsty, always strive to drink water, unsweetened tea (hot or cold), or sparkling water. Feel free to add in some natural fruits for more flavor.

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Refined carbohydrates -

Simple or refined carbohydrates aren't as good for us as complex carbohydrates. They are easily digested and quickly send glucose into your bloodstream.

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Examples of bad carbs -

Refined carbs include things like white bread, white pasta, white rice, chips, crackers, and pretzels.

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Alcoholic beverages -

Alcohol is a form of carb and it is best to consume it in moderation, if at all. If you've already been diagnosed with prediabetes, this is even more important.

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Drinks to have if you choose to consume alcohol -

If you decide to have an alcoholic drink then choose something like light beer, seltzer, or dry wine as they have the fewest carbs.

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Foods to manage blood sugar -

By adjusting the type of carbs you consume and by adding protein and fiber to your diet, you can help to lower your blood sugar.

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Complex carbs -

Consuming complex carbs gives your body the energy that it needs without the sugar associated with simple carbs. 

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Complex carb examples -

Examples of complex carbs include whole wheat or bean-based pasta, brown or wild rice, beans, lentils, barley, bulgur, and buckwheat.

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More complex carbs -

Additional complex carbs include farro, oats, quinoa, sweet potato, redskin potatoes, and winter squash.

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Healthy proteins -

Protein helps slow the rate at which carbohydrates enter your bloodstream and works to keep blood sugar levels steadier.

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Protein examples - To meet your daily protein intake goals, try consuming eggs, fish, shellfish, greek yogurt, and skinless poultry.

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Protein examples -

Additional ideas for protein include nuts and seeds, part-skim cheese and cottage cheese, tofu, and legumes such as dried beans, peas, and lentils.

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Veggies -

Fiber, such as that found in vegetables, also slows down digestion and glucose absorption. Focus on non-starchy vegetables as they will help you feel full and satisfied.

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Veggie examples -

Vegetables can include carrots, leeks, spinach, beets, mushrooms, and much more.

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Lower-sugar fruit -

Add some nutrient-dense fruit to your diet but be sure to limit the portion size to only 1 cup or less at any given time.

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Pro-tip -

Pairing fruit with different protein sources can help slow the rate at which glucose enters your bloodstream. Try out nuts, seeds, or even plain yogurt alongside your fruit.

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FAQ: Is there a prediabetes diet? -

There isn't a one-size-fits-all approach. However, certain diets can be very beneficial. For example, the Mediterranean and Keto diets are both steps in the right direction. 

Sources: (Cleveland Clinic) (Medline Plus)

See also: Your heart's best friend: the low-sodium diet explained

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