A Good Pre Diabetes Diet - Preventing Diabetes

A good pre diabetes diet plays a very important role in preventing the onset of full blown diabetes.

Pre-diabetes, in which blood glucose levels appear higher than normal but not yet high enough to be diagnosed as diabetes, affects 57 million people in the United States. Most people who go on to develop diabetes have pre-diabetes first.

Current findings suggest that damage to the body, especially long term effects on the heart and circulatory system, may already occur in the pre-diabetes stage. However, if you have pre-diabetes, you can take precautionary measures - such as making lifestyle changes and adopting a new healthy diet - that will help prevent Type 2 diabetes.

Additional information on Type 2 diabetes prevention may be obtained from the National Institute of Diabetes and Digestive and Kidney Diseases, and the American Diabetes Association, who in coordination recently produced and released a complete Diabetes Prevention Program to the public. The report indicates that if patients with pre-diabetes implement changes to their lifestyle, including diet and levels of physical activity, they may not only prevent Type 2 diabetes, but may also be able to return their blood glucose level to a normal range. Do not underestimate the power of exercise and a good pre diabetes diet.

Indeed, changes in diet and exercise work even better (and longer term) than medication if implemented in the early stages. A 5-10% reduction in body weight, in combination with 30 minutes of moderate exercise on most days of the week, produced a staggering 58% reduction in pre-diabetes, eliminating the occurrence of diabetes in that test group.

The following healthy food choices constitute the cornerstones of a good pre diabetes diet:

• Consume a wide range and variety of fresh (preferably organic) produce in your pre diabetes diet, including several servings of fruits and vegetables. Make sure that the majority of vegetables fall into the non-starchy variety, centering on green and yellows like spinach, broccoli, green beans, and carrots.
  
  
• When selecting grains, avoid over-processed or refined and choose whole grains. When cooking rice or pasta, choose whole wheat.
  
  
• Include a variety of beans and legumes with meals in your pre diabetes diet, including kidney or pinto beans, lentils, chickpeas, and so forth. Beans can make good substitutes for meats, as they contain a good deal of protein, and satiate you. Legumes, also high in fiber, help lower cholesterol in addition to curbing hunger.
  
  
• Fish, especially of the cold water variety like salmon or herring, should be included 2 to 3 times per week. Cold water fish have a higher concentration of the essential omega 3 fatty acids.
  
  
• If you include meat in your pre diabetes diet, choose lean cuts and remove skin from chicken and turkey. Make the meat an addition rather than the centerpiece of the meal.
  
  
• Use non-fat dairy products in moderation, such as skim milk, non-fat cheese and yogurt.
  
  
• Drink large quantities of water (at least 8 glasses per day) and remove regular soda, fruit punch, and sugar sweetened drinks from the diet. These sugary drinks have no place in a good pre diabetes diet.
  
  
• Choose liquid oils rather than solid fats, and avoid saturated and trans fats.
  
  
• Reduce your intake of high calorie foods like ice cream, cookies, chips, and cakes. Opt instead for a smoothie, low fat frozen yogurt, or fruit sorbet for your dessert. Plan your snacks for the day so you reduce your need to succumb to the temptations lurking in the vending machine. Healthy snacks should be consumed in moderation throughout the day so as to stave off hunger between regular meals and stop over-consumption at mealtime.
  
  
• Check your portion sizes. Make a habit of measuring out at the beginning of the day or planning at the beginning of the week so as to keep on track. Try to use a scale, cup, or other device to help you measure rather than allowing yourself “to eyeball it.” Many Americans have been conditioned to see, desire and consume portions much larger than the body requires (think of super-sizing orders at fast-food restaurants). Even eating an excess of healthy foods can result in weight gain if portion sizes remain unchanged and you fail to implement appropriate exercise measures.
  
  
• Keep your pre diabetes diet organized. Try to plan meals in order to be sure that your daily intake includes the proper portions of the healthy foods groups, and that you maintain a proper caloric intake for your age, sex, height and weight.
  
  
• Reduce the number of times you decide to eat out per week. Restaurant portions can be excessive, and often ingredients and caloric index can be difficult to determine. Also, in social situations, many people have difficulty observing how much they have eaten and when they feel full, as they concentrate more on conversation and social interaction.
  
  
• The Diabetes Prevention Diet cuts calories down to 33 grams of fat and 1,200 calories per day for individuals weighing between 120 and 170 pounds, so as to stimulate weight loss. Individuals weighing between 175 and 215 pounds may consume 1,500 calories per day and 42 grams of fat. The program increases another 300 calories for those weighing between 220 and 245, with 50 grams of fat. A weight of 250 pounds or more allows 55 grams of fat and 2,000 calories - the amount that the average individual weighing half as much consumes.

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