If you have been diagnosed with prediabetes, making changes to your diet can help manage your condition and prevent it from progressing to type 2 diabetes. Working with a dietitian or naturopathic doctor can help you create a meal plan that includes foods that are beneficial for managing blood sugar levels. In this blog post, we will discuss some of the top foods you should include in your diet if you have prediabetes.
One of the best foods to include in your diet if you have prediabetes is fiber-rich fruits and vegetables. These foods are low in calories and high in essential nutrients, making them a great choice for managing blood sugar levels. Some examples of fiber-rich fruits and vegetables include berries, leafy greens, broccoli, and carrots. Aim to fill half of your plate with these nutritious foods at each meal.
Whole grains are another important food group to include in your diet if you have prediabetes. Whole grains like quinoa, brown rice, oats, and whole wheat bread are rich in fiber and can help stabilize blood sugar levels. Avoid refined grains like white bread and pasta, as they can cause spikes in blood sugar. Instead, opt for whole grains whenever possible to support overall health and wellbeing.
Incorporating lean protein sources into your meals is also important for managing prediabetes. Foods like chicken, fish, tofu, beans, and lentils are excellent sources of protein that can help keep you feeling full and satisfied throughout the day. Protein also plays a key role in stabilizing blood sugar levels and supporting muscle growth and repair.
Healthy fats are an essential component of a balanced diet for individuals with prediabetes. Foods like avocados, nuts, seeds, and olive oil contain heart-healthy fats that can help reduce inflammation and improve insulin sensitivity. Include small amounts of healthy fats in each meal to support overall health and wellbeing while managing blood sugar levels.
Lastly, staying hydrated is crucial for individuals with prediabetes. Drinking plenty of water throughout the day can help regulate blood sugar levels and prevent dehydration. Opt for water over sugary beverages like soda or juice to avoid unnecessary spikes in blood sugar. Herbal teas or infused water can add flavor without added sugars or artificial sweeteners.
Managing prediabetes through dietary changes is possible with the right guidance from a dietitian or naturopathic doctor. By including fiber-rich fruits and vegetables, whole grains, lean proteins, healthy fats, and staying hydrated in your daily meals plan,you can take control of your health and prevent progression to type 2 diabetes. Remember that small changes over time can lead to significant improvements in managing your condition effectively.
If you have any questions or would like to explore naturopathic medicine further, please book a free, no-charge online appointment with either myself, Dr. Michael Torreiter, ND, CFMP, or another Waterloo Naturopath CARESPACE. We are happy to listen and are here to help!
