2020 Best Prediabetic Diet Plan And Recipes

2020 Best Prediabetic Diet Plan And Recipes

Prediabetes, also called borderline diabetes, is a condition that makes people begin to wonder what kind of food they should be eating.

You may not have been diagnosed with this condition, but records show that 90% of people don’t know they have prediabetes. This could create concern. To know your blood sugar level, you need a private blood test in London.

Your risk increase if you’re:

  • Above 45 years
  • Not exercise enough
  • Having a family history of diabetes
  • African American, Native American, Hispanic/Latino, or Pacific Islander
  • Obese
  • Have high “bad” LDL cholesterol
  • Have low “good” HDL cholesterol

But you can improve all these risks with diet. A lot of prediabetic patients do develop diabetes; however, it can be altered. Prediabetes can be prevented. A healthy prediabetes diet can help you delay or prevent type 2 diabetes.

Being aware of prediabetes is important as you can select the right diet for your health and lifestyle. The decision to make healthy changes is successful with an active support system that works for you. And for information and accountability, a health app can be of help.

Seeking the correct prediabetes diet

A diet plan for prediabetes can place your blood sugar level very close to or within the healthy ranges. Prediabetes, as the name implies, happens when your blood sugar is greater than the usual, but not high enough to reach diabetes (a condition called insulin resistance).

Symptoms of prediabetes may include:

  • An oral glucose tolerance test of 140 to 199 mg/dl
  • Glycated haemoglobin (A1c range) of 5.7 to 6.4%
  • Fasting blood sugar level of 100 to 125 mg/dl

Your body is still making and responding to insulin, even when you have insulin resistance. This is good as it allows you to plan a recommended nutritious prediabetes diet and hope to be in good health. 

The right diet plan for prediabetes reversal

You can reverse prediabetes and in many cases without medications. The requirements may include the correct diet plan, healthy lifestyle choices like exercising, no smoking, lots of commitment, and patience.

A prediabetes diet isn’t a specific diet. What’s important is that it should help you check your weight, supply the right nutrients to reduce the chances of diabetes and other severe conditions, and work well for your lifestyle.

The best prediabetes diet can help you achieve the following:

  1. Correct weight. You can change your body weight significantly as a risk factor for prediabetes and diabetes. Your choice of a prediabetes diet should help you keep a healthy body weight. A healthy body mass index (BMI) is less than 25 kg/m2 meaning it’s 155 lb. for a 5’6” woman and 179 lb. for a 5’11” man but reducing your risk doesn’t mean you should weigh less than this. Should you weigh 160 to 200 lb. you can lower the risk of diabetes by losing at least 5% of your body weight (or 8 to 10 lb.)
  2. Correct nutrition. Some nutrients can also lower the risk of diabetes and improve health. Eat more beans, fruits, whole grains, and vegetables rather than white bread, sweets, pasta, fatty meats, and unhealthy fats from fried foods. 
  3. Correct lifestyle. Your diet plan must match your lifestyle. So, your prediabetic diet should:
  • Covet your favorite food
  • Depend on the usual foods and ingredients available in your local supermarket
  • Make room for special occasions and indulgences such that you can eat party foods without missing your diet 
  • Enable you to spend just the right kitchen time you should instead of needing a gourmet recipe for all three meals

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