Top 10 Pre Diabetic Diet Plan Recommendations

Pre Diabetic Diet Plan

Although a diagnosis of pre diabetes can be scary, the condition is actually a blessing in disguise. Many people are diagnosed with diabetes without the corrective opportunities afforded to people with pre diabetes, where taking proactive measures can significantly delay or even prevent the onset of the full blown condition. One of the most important steps for these individuals is to consider a pre diabetic diet plan, which can be an integral part of restoring healthy blood sugar levels. A pre diabetic diet encompasses multiple recommendations regarding food intake including what to eat, what not to eat, how much to eat, and how frequently to eat. We’ve put together some of the most important of these recommendations to help people suffering from or at risk for developing the condition make good choices that are part of a pre diabetic diet.

1. Switch to Salmon: The common fish as well as other lean meats are an excellent part of a pre diabetic diet plan. There is more than one reason for this. Lean meats contain chromium, a natural metal that the body requires in very small amounts. Even these small amounts are difficult for people to obtain. Enjoying lean meats at meals provides the chromium that the body needs, which has been linked to lowering sugar levels in the blood. Some lean meats, like fishes, also boast omega 3s which might help reduce the risk of heart problems as well by lowering triglycerides. Substitution is also important here, because replacing higher fat meats with lean options can also help contribute to a healthy weight.

2. Grab Good Fats: Part of the reason why switching to lean meats is ideal is because they contain less bad fat. But, people on a pre diabetic diet plan can take this a step further, by selecting foods that are known to contain good fats, such as some nuts. But aside from providing goodies like monounsaturated fats, consuming nuts in healthy quantities has been shown to lower the risk of some metabolic diseases, the category that diabetes falls into. Additionally, some nuts are thought to reduce insulin sensitivity, a common solution to the question of how to lower blood sugar levels.

3. Eat Regular Meals: Both diabetics and those at risk will benefit from scheduling their pre diabetic meal plan. When meals are skipped, it can cause an unwanted drop in blood sugar levels. Conversely, skipping meals can lead to overeating at the next meal, which can cause an unwanted spike in blood sugar levels. Eating smaller, more regular meals that include healthy foods is an important way to not only keep blood sugar levels in check, but also make monitoring much easier too.

4. Count your Carbs: A pre diabetic diet plan is essentially a healthy diet that includes more whole foods and less processed food combined with lower calorie options and an inclusion of good fats. It’s basically a well rounded diet that is ideal for everyone, not just those at risk for developing diabetes. But, counting carbs is something that people at risk for developing diabetes must be cognizant of, since these can contribute the most to raising blood glucose levels. Reading package labels and avoiding foods that contain excessive carbs is essential to a pre diabetic diet plan. Additionally, looking out for hidden sources of carbs is also important.

5. Get on Board with the Glycemic Index: Choosing foods can be challenging, and the way that people battling diabetes or at risk for developing cope with understanding good foods to eat is to use a food’s glycemic index to determine its suitability. This is especially useful when comparing different foods that are similar. For instance, although containing carbohydrates, whole grains are still considered low glycemic foods because their carbs are complex. This is interesting when compared to white breads and white rice which are similar foods, but have a much higher glycemic index, making them less appropriate.

6. Ban Bad Beverages: Even people who commit to a healthy pre diabetic diet plan may still make serious mistakes in that they can overlook a very serious regular source of simple sugar. Sodas, juices and even flavored waters can all contain massive amounts of sugar that can really thwart other healthful efforts. In particular, carbonated sodas should be avoided entirely, and labels on other products like juices and juice blends should be carefully scrutinized for sugar content.

7. Exercise is Excellent: The most well intentioned pre diabetic diet plan can be seriously thrown off track if it isn’t combined with regular physical activity. Exercise can reduce blood sugar levels, and this is especially true following a meal. Further, exercise is responsible for contributing to healthy weight loss and being overweight or being obese is a serious risk factor for developing diabetes.

8. Sample Some Supplements: There are supplements for just about everything these days, but supplements for diabetes have some of the best supporting evidence behind them. Chromium picolinate is one of the most commonly used, and it’s thought to help reduce blood sugar levels based on small but controlled tests. Before considering supplements, however, a doctor should be consulted on how and if they should be incorporated into a pre diabetic diet plan.

9. Stock up on Sleep: Interestingly enough, lifestyle factors are often forgotten about in terms of dieting, but they can greatly contribute to the success of a pre diabetic diet plan. Getting appropriate amounts of sleep means that the body can better use the insulin that it’s producing. People who get less sleep find that their bodies have to work harder to use the insulin it’s producing. Having a regular sleep schedule is also thought to be equally important.

10. Nurture with Naturals: For thousands of years, plants found in nature have been used to treat a wide variety of health conditions because of the amazing chemical compounds they contain. While no spices or herbs have made their way into pre diabetic diet guidelines just yet, they’re worth discussing with a health care provider based on new and exciting research that points to their potential uses. Cinnamon, for instance, has shown in some studies to help reduce blood sugar levels when consumed regularly over a period of time. This spice in particular might be a great inclusion into a pre diabetic diet plan because it can serve as a sweet substitute for refined sugar.