Do You Have Prediabetes?

Don’t panic!

What if you are one of the estimated 57 million Americans who have the prelude to type 2 diabetes—prediabetes? The good news is that you have prediabetes—not diabetes—but every day counts. Consider it a gift, and then get to work: you can prevent progression to full-blown type 2 diabetes.  

I’m a dietitian, so of course I’m going to give you some diet/food suggestions, but before we get into that, I have three words to say: exercise, exercise, exercise! Move heaven and earth to get 30-60 minutes of moderate-intensity physical activity at least five days a week.  

Eat as if you already have diabetes. To help prevent diabetes through diet, eat as if you already have diabetes to some extent. It would bring huge benefits to change your food choices, eating habits, and lifestyle, changes I discuss in my book Tell Me What to Eat If I Have Type II Diabetes. Part of the point is to lose some excess weight, particularly around the waist area (if obese), which will help reverse type 2 diabetes in some people. 

I know this sounds like a lot to think about and do, but when you come right down to it, it's really how we should be eating anyway to reduce the risk of the top four chronic diseases (one of which is type 2 diabetes). 

What types of changes, you ask?

1. Eating more fiber: Soluble fiber is particularly helpful for blood glucose control for many people. You'll find soluble fiber in peas and beans, oats and oat bran, barley, some fruits, and other vegetables. 
2. Eating a lot less saturated fat and almost no trans fat and switching to smart fats: These include monounsaturated fat and fish and plant omega-3s. Here are a few hints on how to add smart fats:
   • Switch to olive oil and canola oil.
   • Eat plenty of fish.
   • Consider adding a tablespoon or two of ground flaxseed each day (consult with your doctor first on this one).
   • Add a small handful of nuts each day.
   • Enjoy avocado in your sandwiches and salads.
   • Purchase products in the supermarket, and order dishes in restaurants, that feature all of the above! 
3. Maximizing the smart carbs and minimizing the others. Smart carbs include green leafy vegetables (like spinach and broccoli), vegetables in general, fruits, whole grains, beans, and soy. The not-so-good-for-you carbs include sugar and other sweeteners and white flour or refined grain products. 
   
   
   

   

   In my latest book, Food Synergy, I point out that there are foods or food partnerships with the type of synergy (food components working together for maximum health benefit) that might improve blood sugar control:

   • Fiber
   • Whole grains
   • Soluble fiber in oats
   • Soy protein
   • Ground flaxseed

See how these fit right in with the general way of eating described above?

By Elaine Magee, MPH, RD
The Recipe
Doctor Blog