Prediabetes Diet

For an individual to be diagnosed with diabetes, his/her blood sugar (glucose) level in the body must be higher than normal. The reason prediabetes is not considered as pure diabetes, is due to the fact that in this condition, the blood sugar level is, although higher than normal, not sufficiently high enough to be considered as diabetes. To be diagnosed with prediabetes, the fasting blood sugar test must show blood sugar level from 100 to 125 mg/dL, and/or the oral glucose tolerance test must show 140 to 199 mg/dL. When a person is diagnosed with prediabetes, he/she may develop type 2 diabetes in about 10 years without any treatment. A research in the United States has shown a result of a massive 57 million people suffering from this medical condition. The condition, however, is not irreversible, as in case of diabetes. All it takes is to follow a healthy lifestyle to bring the blood sugar level down to normal, so that the condition does not progress to true diabetes. The information on prediabetes diet would be followed by the characteristic symptoms which indicate the onset of the condition in the body.

Diet for Prediabetes

# Reduced amount of carbohydrate, sugar, fat and calories greatly help in reducing the chances of prediabetes to progress to type 2 diabetes. Include as much as vegetables and fruits in your meals. Have high fiber and non-starchy vegetables such as spinach, broccoli, carrots, green beans or cauliflower. Green leafy vegetables are ideal food items for this diet. However, to have a variation in your diet, go for other vegetables also.

# Simple carbohydrates must be avoided as they lead to food cravings and weight gain in most people. Complex carbohydrates, on the other hand, are high fiber foods. They improve digestion and maintain the blood glucose level at a stabilized state. These carbohydrates help the body maintain even energy level, and help feel being full, long after meals.

# Some good examples of complex carbohydrates include:

• Spinach
• Turnip
• Greens
• Lettuce
• Water cress
• Asparagus
• Artichokes
• Cabbage
• Cauliflower
• Zucchini
• Celery
• Cucumber
• Dill pickles
• Radish
• Brussels
• Broccoli
• Sprouts
• Eggplant
• Onion
• Tomato

Other sources of complex carbohydrates are:

• Whole barley
• Buckwheat
• Buckwheat bread
• Oat bran bread
• Oat bran cereal
• Oatmeal
• Muesli
• Wild rice
• Brown rice
• Multi-grain bread
• Pinto beans
• Low fat yogurt
• Skim milk
• Soy milk
• Navy beans

# You can also include soybeans, garbanzo beans, kidney or pinto beans, split peas, etc. in the diet. Fruits which are high in complex carbohydrates include grapefruits, dried apricots, oranges, prunes, pears, strawberries, plums, apples, etc.

# Not only vegetables, the diet for prediabetes should also have sufficient proportions of non-veg foods, but only two to three times a week. Fish such as sardines, tuna, haddock, halibut, herring, cod, and flounder are a healthy choice. Lean cuts of beef and pork (pork loin and sirloin), chicken and turkey can also be included in the diet. Remember to cook chicken and turkey without their skins. For cooking, use liquid oils such as olive oil, coconut oil, and avoid any kind of solid fats.

# Most importantly, refrain from 'junk foods', and high calorie snacks and desserts. Try having boiled foods, and reduce the amount of fried foods. Boiled foods reduce levels of cholesterol and accumulation of fat in the body. It has been known that, chances of diabetes and other heart-related problems are low in people who restrict their diet mostly to boiled foods. These kinds of foods maintain their nutrition unlike foods that are fried.

Symptoms of Prediabetes

Prediabetes is difficult to diagnose for it is asymptomatic in nature. In other words, it does not manifest itself with any specific symptoms. Whatever symptoms that surface, are the ones that are prominent in case of type 2 diabetes, such as frequent urination and excessive thirst. Other symptoms may show up during prediabetes may include feeling hungry at all times and unexplained weight loss or weight gain. The person may show symptoms of weakness and fatigue; similar to having influenza. The person's visual perception may also be affected, making the vision blurry. Cuts or bruises take a longer time to heal and there is low sensitivity in the limbs. Infections of gum and skin infections are also common and these may keep on recurring. Apart from these infections, vaginal or bladder infections may also be noticed in prediabetes. Besides these signs, darkened areas of skin in the neck, elbows, armpits, knees and knuckles could also indicate the same.

The type of food items mentioned above for prediabetes diet, not only reduces the risks of developing type 2 diabetes, but they are equally essential for good health. Healthy eating and healthy living are the two important factors, when it comes to the prevention of various acute or chronic medical conditions. Resisting cravings for unhealthy, fatty and high calorie foods, is what is required for an effective diabetes treatment.