I’m Prediabetic & Confused About What To Eat: Your Comprehensive Guide

Being diagnosed with prediabetes can be overwhelming and confusing. You’re probably wondering what you can and can’t eat, and how to make the best choices for your health.

Even if you’ve had prediabetes a while, you may still feel confused about what to eat. After all, there is so much conflicting information when you surf the wild west web.

The good news is that with the right guidance, you can manage prediabetes effectively and even prevent it from progressing to type 2 diabetes.

This guide will help you understand what to eat, how to plan your meals, and why certain foods are better choices than others.

NOTE: If you have questions not covered here, feel free to ask them below and our nutritionists will be happy to help.

Understanding Prediabetes

Prediabetes is a condition where your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. The diagnostic A1c range for prediabetes is 5.7% to 6.4%.

It’s a warning sign that you need to make changes to your lifestyle, particularly your diet, to avoid further health complications.

In fact, it’s an opportunity for you to get proactive and reverse your prediabetes!

The Role of Carbohydrates

Managing your carbohydrate intake is crucial because carbohydrates directly impact your blood sugar levels, more than any other nutrient.

Carbohydrates are found in a variety of foods, including fruits, vegetables, grains, legumes, and dairy products.

When you eat carbohydrates, your body breaks them down into glucose (sugar), which enters your bloodstream. Insulin, a hormone produced by your pancreas, helps your cells absorb this glucose to use as energy.

In prediabetes, your body becomes less effective at using insulin (a condition known as insulin resistance), leading to higher blood sugar levels.

Since carbohydrates spike blood sugar and insulin, the key to managing prediabetes is to monitor your carbohydrate intake and choose lower carb foods.

What to Eat With Prediabetes: Focus on Low Carb Foods

A low carb diet limits carbohydrates, particularly those that cause rapid spikes in blood sugar levels and spike insulin levels. This eating approach not only helps lower your blood sugar back to normal but makes weight loss easy as well.

Here are some examples of low carb foods:

• Non-starchy vegetables: Broccoli, spinach, kale, tomatoes, zucchini and peppers.
• Proteins: Meats (beef, lamb, chicken, turkey), fatty fish (salmon, tuna, mackerel), and plant-based proteins (tofu, tempeh).
• Healthy fats: Avocado, olive oil, nuts, and seeds.
• Dairy: Cheese, Greek yogurt, and full-fat milk.

Prediabetes Foods to Avoid or Limit

Certain foods can cause rapid spikes in blood sugar and insulin and should be limited or avoided:

• Sugary foods and drinks: Sodas, candies, pastries, and desserts.
• Refined grains: White bread, white rice, and pasta.
• Highly processed foods: Packaged snacks, fast food, and processed meats.
• High-carb vegetables: Potatoes, corn, and peas.

The Importance of Fiber

Fiber is a type of carbohydrate that your body can’t digest. It helps regulate your blood sugar levels by slowing the absorption of sugar into your bloodstream.

High-fiber foods also make you feel full longer, which not only reduces hunger and sugar cravings, but can help with weight management.

Good sources of fiber include:

• Non-starchy vegetables
• Nuts and seeds
• Berries
• Beans and legumes (in moderation)

A Prediabetes Meal Method

Aim to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with healthy fats.

This plate method helps ensure you’re getting a variety of nutrients without overloading on carbohydrates.

Prediabetes Breakfast Options

When it comes to resetting your prediabetes blood sugar balance, breakfast often poses a significant challenge.

Many traditional breakfast options can spike blood sugar levels, making it crucial to find alternatives that are both delicious and nutritious.

For instance, you need to avoid or minimize boxed breakfast cereals, many breads, bagels, donuts and fruit juices, and opt for protein-rich food choices like eggs, meats, nuts and seeds, along with vegetables and fruits.

Staying Hydrated

Drinking plenty of water is essential for overall health and helps lower blood sugar levels and boost metabolism. Aim for at least eight glasses of water a day.

Most importantly, avoid sugary drinks and even diet sodas, as they will not provide you with any benefit.

Staying Positive and Proactive

Being diagnosed with prediabetes can be a turning point in your life, offering you the chance to make meaningful changes that can prevent the progression to type 2 diabetes.

By focusing on the nutrition principles and key foods outlined here, you can reset your blood sugar levels back to normal, lose weight and boost your overall metabolism.

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So what are you waiting for? Get started by downloading a free copy of our recommended food list below.

Or, if you don’t want to waste time or take chances with your health, Join The Prediabetes Reset Program Today – it will fast track you to results and remove any confusions you may have. Plus, you’ll get personal help and support to make the changes.