What foods should you eat if you have prediabetes. How can a balanced diet help control and reverse prediabetes. What are the key components of a prediabetes-friendly meal plan. How much sugar is too much for people with prediabetes.

Understanding Prediabetes and Its Dietary Implications

Prediabetes is a condition characterized by elevated fasting blood sugar levels that don’t quite reach the threshold for type 2 diabetes. For those diagnosed with prediabetes, dietary choices play a crucial role in managing the condition and potentially reversing its progression. But what exactly should a prediabetes diet look like?

Tara Seymour, an advanced practice clinical dietitian and diabetes educator at Johns Hopkins, emphasizes the importance of a balanced approach to diet for individuals with prediabetes. She advises against eliminating entire food groups or falling for fad diets that promise quick fixes. Instead, Seymour recommends making gradual behavior changes, as small adjustments can lead to significant improvements in blood sugar control.

The Mediterranean Diet: A Gold Standard for Prediabetes Management

When it comes to dietary recommendations for prediabetes, the Mediterranean diet stands out as the gold standard. This eating pattern emphasizes:

• Whole grains
• Lean proteins
• Healthy fats
• Abundant fruits and vegetables

The Mediterranean diet’s focus on these nutrient-dense foods can help stabilize blood sugar levels and improve overall health. But how can you incorporate these principles into your daily meals?

Building a Balanced Plate for Prediabetes

The American Diabetes Association (ADA) has adapted the USDA’s MyPlate guidelines to create a simple visual guide for meal planning. This approach suggests the following proportions for each meal:

• 50% non-starchy vegetables (e.g., leafy greens, broccoli, bell peppers)
• 25% healthy carbohydrates (e.g., whole grains like brown rice, quinoa, or farro)
• 25% lean protein (e.g., chicken, turkey, fish, or tofu – not fried)

Accompanying your meal with water or another zero-calorie beverage is recommended. This balanced approach ensures a good mix of nutrients while helping to manage blood sugar levels effectively.

Key Dietary Recommendations for Prediabetes Management

To further support blood sugar control and overall health, Seymour provides additional dietary recommendations:

1. Limit added sugars by reducing intake of sugary beverages, cakes, cookies, and snacks
2. Control portion sizes of refined carbohydrates such as white bread, rice, and pasta
3. Increase fiber intake to 25-30 grams per day through a variety of fruits, vegetables, and whole grains
4. Choose lean proteins and low-fat dairy to limit saturated and trans fats

By following these guidelines, individuals with prediabetes can work towards better blood sugar control and potentially prevent the progression to type 2 diabetes.

Foods to Approach with Caution in Prediabetes

While a balanced diet is key, there are some foods and supplements that individuals with prediabetes should approach with caution:

• Grapefruit and pomegranate juice: These can interact with certain medications due to their effect on liver enzymes
• High-dose supplements: Ginseng, gingko, and garlic supplements in high doses can potentially cause low blood sugar

It’s crucial to consult with a healthcare provider or registered dietitian before making significant changes to your diet or supplement regimen, especially if you’re taking medications.

Are there fruits to avoid with prediabetes?

Contrary to common misconceptions, Seymour emphasizes that all types of fruit are generally safe for people with prediabetes. Fruit provides valuable nutrients, including fiber, which can help manage blood sugar levels. However, it’s important to be mindful of portion sizes and to opt for whole fruits over fruit juices when possible. Whole fruits provide more fiber and are less likely to cause rapid spikes in blood sugar compared to juices.

Breakfast Ideas for Prediabetes

Starting the day with a balanced breakfast is crucial for managing blood sugar levels throughout the day. Seymour recommends opting for meals that incorporate:

• Lean protein
• Low-fat dairy
• Plenty of fiber

Some breakfast ideas suitable for prediabetes include:

1. High-fiber cereals (at least 5 grams of fiber per serving) with low-fat milk and fresh berries
2. Whole grain toast with avocado and a poached egg
3. Greek yogurt parfait with nuts and fresh fruit
4. Vegetable omelet with whole grain toast

For those who struggle with breakfast, a low-carbohydrate meal replacement bar or shake can be a convenient option to start the day off right.

The Importance of Individualized Meal Plans

While general guidelines are helpful, it’s important to recognize that everyone’s nutritional needs are unique. Factors such as overall health status, other medical conditions, and personal preferences all play a role in determining the most effective meal plan for managing prediabetes.

For example:

• Individuals with high cholesterol may benefit from a lower-fat approach
• Those with higher A1C levels might do better with a meal plan lower in carbohydrates

Given these individual differences, working with a healthcare provider or registered dietitian can be invaluable in creating a personalized prediabetes meal plan. These professionals can provide tailored advice and help individuals achieve their specific health goals.

Sugar Intake and Prediabetes: Finding the Right Balance

Managing sugar intake is a crucial aspect of a prediabetes diet, but how much sugar is too much? While there’s no one-size-fits-all answer, it’s clear that most Americans consume more sugar than is healthy, especially those at risk for diabetes.

To manage sugar intake effectively:

1. Read food labels carefully to identify added sugars
2. Choose whole foods over processed options whenever possible
3. Opt for natural sweeteners in moderation, such as fresh fruit, over added sugars
4. Be mindful of hidden sugars in condiments, sauces, and dressings

Remember, the goal isn’t to eliminate sugar entirely but to find a balance that supports stable blood sugar levels and overall health.

How can you satisfy sweet cravings while managing prediabetes?

Satisfying sweet cravings while managing prediabetes can be challenging, but it’s not impossible. Here are some strategies:

• Enjoy small portions of naturally sweet foods like fresh berries or a small piece of dark chocolate
• Experiment with sugar alternatives like stevia or monk fruit sweetener in moderation
• Try roasting vegetables like carrots or sweet potatoes to bring out their natural sweetness
• Incorporate sweet spices like cinnamon or nutmeg into your cooking to add flavor without sugar

By finding healthier ways to satisfy sweet cravings, individuals with prediabetes can maintain better blood sugar control without feeling deprived.

The Role of Physical Activity in Prediabetes Management

While diet plays a crucial role in managing prediabetes, it’s important not to overlook the impact of physical activity. Regular exercise can significantly improve insulin sensitivity and help manage blood sugar levels.

The American Diabetes Association recommends:

• At least 150 minutes of moderate-intensity aerobic activity per week
• Resistance training at least twice a week
• Breaking up prolonged periods of sitting with short bouts of activity

Incorporating physical activity into your daily routine doesn’t have to be daunting. Simple activities like brisk walking, swimming, or cycling can make a significant difference in prediabetes management.

How does exercise complement a prediabetes diet?

Exercise complements a prediabetes diet in several ways:

1. It helps lower blood sugar levels by increasing insulin sensitivity
2. It aids in weight management, which is often beneficial for prediabetes control
3. It can reduce stress, which may indirectly affect blood sugar levels
4. It improves cardiovascular health, reducing the risk of complications associated with diabetes

By combining a balanced diet with regular physical activity, individuals with prediabetes can significantly improve their health outcomes and potentially prevent the progression to type 2 diabetes.

Monitoring Progress and Making Adjustments

Managing prediabetes is an ongoing process that requires regular monitoring and adjustment. Working closely with healthcare providers can help individuals track their progress and make necessary changes to their diet and lifestyle.

Key aspects to monitor include:

• Blood sugar levels
• Body weight
• Blood pressure
• Cholesterol levels

Regular check-ups and blood tests can provide valuable insights into how well your prediabetes management plan is working. Based on these results, your healthcare provider may recommend adjustments to your diet, exercise routine, or other aspects of your lifestyle.

How often should you have your blood sugar checked if you have prediabetes?

The frequency of blood sugar checks can vary depending on individual circumstances, but generally:

• Those with prediabetes should have their blood sugar levels checked at least once a year
• More frequent checks may be recommended if you’re making significant lifestyle changes or if your levels are close to the diabetes range
• Your healthcare provider may suggest home blood sugar monitoring in some cases

Regular monitoring allows for timely interventions and adjustments to your management plan, increasing the likelihood of successfully controlling or reversing prediabetes.

The Psychological Aspect of Managing Prediabetes

Managing prediabetes isn’t just about physical health; it also has psychological implications. The diagnosis can be overwhelming, and the lifestyle changes required can feel daunting. It’s important to address the emotional aspects of prediabetes management to ensure long-term success.

Some strategies to manage the psychological impact of prediabetes include:

1. Seeking support from friends, family, or support groups
2. Setting realistic, achievable goals to avoid feeling overwhelmed
3. Celebrating small victories in your prediabetes management journey
4. Practicing stress-reduction techniques like meditation or deep breathing
5. Considering professional counseling if you’re struggling to cope with the diagnosis

Remember, managing prediabetes is a journey, and it’s normal to have ups and downs. Be patient with yourself and focus on progress rather than perfection.

How can you stay motivated when managing prediabetes?

Staying motivated can be challenging, but there are several strategies that can help:

• Keep a food and exercise journal to track your progress
• Set small, achievable goals and reward yourself when you reach them
• Find an accountability partner or join a support group
• Experiment with new, healthy recipes to keep your diet interesting
• Remind yourself of the long-term benefits of managing prediabetes

By focusing on the positive changes you’re making and the improvements in your health, you can maintain motivation and continue making progress in your prediabetes management journey.

Prediabetes Diet | Johns Hopkins Medicine

If your doctor says your bloodwork reveals prediabetes, you’re bound to have questions about what’s best to eat. Tara Seymour, an advanced practice clinical dietitian and diabetes educator at Johns Hopkins, provides guidance on how a healthy diet and lifestyle can control — and even help reverse — prediabetes.

Diet for Prediabetes — What foods should I eat?

People with prediabetes have fasting blood sugar levels that are elevated, but not to the point that they meet the criteria of type 2 diabetes.

The key to warding off progression of prediabetes is a balanced approach to diet, says Seymour.

“People with prediabetes do not have to eliminate entire food groups,” she explains. “All foods can fit in the meal plan, and patients should steer clear of fad diets and other strategies that promise quick fixes, since their claims are not supported. We encourage making gradual behavior changes. Small changes can lead to big results. ”

With that in mind, she regards the Mediterranean diet as the gold standard for people with prediabetes, with its emphasis on whole grains, lean protein and healthy fats.

She also refers patients to diabetes meal planning recommendations from the Centers for Disease Control and Prevention and a version of the MyPlate guidelines issued by the U.S. Department of Agriculture and adapted by the American Diabetes Association (ADA).

“Though these resources are not specifically for prediabetes, they can serve as a guide to incorporating healthy choices, especially when you’re eating away from home,” Seymour says.

The ADA’s version of the recommendations suggests these proportions for meals:

• 50% of the plate filled with nonstarchy vegetables, such as leafy greens
• 25% with healthy carbohydrates, such as whole grains like brown rice, farro or quinoa
• 25% with lean protein, such as chicken, turkey, fish or tofu, not fried

Water or another zero-calorie beverage is preferred.

Seymour also recommends:

• Avoiding excessive intake of added sugars by limiting sugary beverages, cakes, cookies, candy and snacks
• Limiting portion sizes of refined carbohydrate foods such as white bread, white rice and white pasta
• Incorporating fiber to reach a goal of 25 to 30 grams per day by eating a variety of fruits, vegetables and whole grains
• Limiting saturated and trans fats by choosing lean protein and low-fat dairy

Foods to Avoid If You Have Prediabetes

“Grapefruit and pomegranate juice can interact with some medications, since they are processed by the same liver enzyme that metabolizes medication. That enzyme is cytochrome P450, which accounts for about 75% of the total drug metabolism performed by the body.”

In addition, Seymour advises care with some nutritional supplements. Ginseng, gingko and garlic are OK in moderation, but high doses of these, as you get in over-the-counter supplements, can cause low blood sugar. “When it comes to supplements,” she says, “it is always important to know your risks and follow the proper dietary protocol by consulting your doctor or dietitian.”

“What should I eat for breakfast if I have prediabetes?”

“Opt for balanced meals that incorporate lean protein, low fat dairy and plenty of fiber,” Seymour advises. “Try cereals with at least five grams of fiber per serving, whole fruits, vegetables and whole grains.

“If you’re tempted to skip breakfast, try a low carbohydrate meal replacement bar or shake to start your day off right.”

“What fruits should I avoid with prediabetes?”

Seymour stresses that all types of fruit are OK and unlikely to be a problem for people who have prediabetes (with the exception of pomegranate juice and grapefruit for people taking certain medications).

“Fruit is a carbohydrate that provides both sugar and fiber,” she says. “You will get more fiber eating whole, fresh fruit than you will by drinking fruit juice. ”

“All foods can fit,” she adds. “The key is to watch your portion sizes and read labels of prepared items. Fruit juice and canned fruit may have more sugar.”

A professional can help customize a prediabetic meal plan

Because everyone is different and many people with prediabetes have other health issues, Seymour says it is important to tailor prediabetes food plans to the individual. For instance, patients with high cholesterol may do better with a lower-fat approach, while those with high A1C may benefit from a meal plan that’s lower in carbohydrates.

Working with a doctor or dietitian can be helpful. “People diagnosed with prediabetes can ask their primary care practitioner for a referral to a local registered dietitian,” Seymour says. “That way, they can get individual counseling to achieve their health goals.”

Prediabetes and sugar — How much is too much?

Blood sugar levels are important indications of prediabetes, and it’s no secret that most Americans eat more sugar than they should. Sugar can hide in less obvious places, including processed foods such as breakfast cereals, frozen meals, snacks, sauces and dressings.

Though some sugar is necessary for your body to function, too much can worsen prediabetes. Seymour explains: “Carbohydrates are an important source of energy since glucose [blood sugar] is the preferred molecule to fuel the brain. However, excessive intake of refined carbohydrates from added sugar can cause adverse health effects.

Recommendations for Limiting Sugar

“The World Health Organization advises limiting added sugars to less than 10% of your total energy intake. For added health benefits, you would limit sugar calories to 5% or less of your total.

“For example, for someone on a 2,000-calorie daily diet, if they are following the 10% guideline, they would limit sugar calories to about 50 grams, which is about 12 teaspoons. For the 5%, they would stick to 25 grams, or about six teaspoons.

“The American Heart Association is a little more stringent, and for people at risk for heart disease, including those with prediabetes, it recommends less than six teaspoons of sugar a day for women (about 25 grams) and less than nine teaspoons (about 36 grams) a day for men. ”

That’s not a lot. Seymour points out that one can of soda contains about 32 grams of sugar, which is about eight teaspoons.

“We urge our patients to watch what they drink,” Seymour says, noting that sweetened beverages such as sodas, sports drinks, juices and gourmet coffee shop creations account for some of the biggest concentrated sources of added sugar. “Just one of these beverages can take up your entire recommended allotment of sugar for the day ― or even several days.”

The 5-20 Rule

Another way to assess whether a product is overly high in sugar is to read the nutrition label. “The general rule for sugar content is choose products with a sugar content of 5% or less of the daily requirement and avoid items in which the amount of sugar is 20% or more of the daily requirement,” Seymour says.

How to Reverse Prediabetes — Lifestyle

Seymour says switching to well-balanced meals high in healthy, fiber-rich foods, along with incorporating more physical activity, can help people with prediabetes take charge of their health.

“It has been well cited in research studies such as the National Institutes of Health’s Diabetes Prevention Program Outcome Study that incorporating healthy eating habits, weight reduction and increased physical activity can lower your risk of developing type 2 diabetes.

“Additionally, lifestyle changes resulting in modest weight loss have shown to delay the onset of type 2 diabetes by 34% for four years compared to placebo, which was an outcome of the Johns Hopkins’ diabetes prevention program.”

Stay active

Physical activity can help prevent diabetes while boosting heart health. Seymour recommends that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. Be sure to check with your doctor before starting exercise or leveling up your current physical activity.

Lose some weight

To steer away from type 2 diabetes, Seymour says men and women should try to achieve and maintain a body mass index of 25 or lower. Waist circumference should be under 35 inches for women and under 40 inches for men.

Even small amounts of weight loss can have a benefit. “The ADA states that moderate rate reduction of 5% to 10% of your body weight can significantly lower your A1C level,” says Seymour. “So, for instance, for a person weighing 200 pounds, a weight loss of 10 to 20 pounds could make a difference.”

Get enough sleep

The relationship among sleep, diabetes and weight gain is important to understand. “Sleep deprivation has been shown to increase people’s cravings for sugary foods,” Seymour says. “People with prediabetes should make sure they’re getting seven to eight hours of sleep a night.”

Avoid excessive alcohol and all tobacco

“These are modifiable lifestyle factors that can significantly lower your risk of several chronic diseases, including type 2 diabetes, heart disease, vascular problems and metabolic syndrome,” Seymour explains.

Stay on top of your numbers

Seymour says people with prediabetes should be vigilant about their laboratory test results. “Know your ABCs,” she advises. “That’s A1C, blood pressure and cholesterol. And if you’re at risk or have prediabetes, make sure you follow up with your A1C level with a blood test at least yearly.”

Reversing Prediabetes — Is it possible?

Yes! “If you’ve been diagnosed with prediabetes, progressing to diabetes is not a given,” Seymour emphasizes.

In addition to taking medications, she says there are other ways to take control.

“Adopting a well-balanced diet, staying active, controlling your weight can put you in control, enabling you to arrest or even reverse the process,” she says.

“I like this quote from the CDC: ‘Life doesn’t always give you the time to change the outcome. Prediabetes does.’”

Diabetes-Friendly Recipes | Johns Hopkins Medicine

Diabetes-Friendly Recipes | Johns Hopkins Medicine

People living with diabetes face many questions when it comes to diet and meal planning. The goals of healthy eating for those with diabetes are to support a healthy weight and maintain blood glucose levels. With a little instruction and inspiration, it is easy to accomplish these objectives – deliciously.

Like anyone following a healthy lifestyle, people with diabetes should opt for plenty of vegetables, fruits and lean protein. Sugary foods, starchy vegetables and refined carbohydrates should stay on the shelf. But dark leafy greens, protein-packed beans and other legumes, fish (those rich in omega-3 fatty acids like salmon and trout) and fiber-rich whole grains like barley, provide a wide variety of tastes and nutrients to combine creatively.

The right recipes ensure that people living with diabetes can say “yes” to dessert. Delicious berries and other fruits (fresh or dried) combined with yogurt, ginger, nuts and even a touch of whipped cream can tempt everyone at the table while ensuring optimal health.

Wellness and Prevention

• 
  Broiled Trout with Almonds
• 
  Cream of Broccoli Soup
• 
  Healthy Recipes – Mandarin Stir-Fry Beef
• 
  Do-It-Yourself Trail Mix
• 
  New World Salmon Florentine
• 
  Fresh Lemon Broccoli Pesto-Style Sauce
• 
  Southeastern Seasoned Catfish
• 
  Herb Roasted Potatoes
• 
  Oriental Greens
• 
  Grilled Lemon-Sage Chicken
• 
  Roasted Asparagus
• 
  Red Rosemary Vinegar
• 
  Roasted Vegetables
• 
  Summer Vegetable Curry
• 
  Stuffed Peppers
• 
  Vegetable Dip Mix
• 
  Cantaloupe Soup
• 
  Picnic Potato Salad
• 
  Crunchy Chicken Salad
• 
  Carrot-Oatmeal Muffins
• 
  Lime Shrimp Kebabs
• 
  Homemade Chicken Parmigiana
• 
  Fruity Nutty Spinach


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Diabetes Diet – Useful and Unhealthy Foods

Diabetes does not mean that you urgently need to give up everything tasty and eat only broccoli until the end of your days. Healthy does not mean tasteless: we analyze what you can eat with diabetes, what you should not, and how to build a menu so that the contents of the plate please you every time without raising your sugar level.

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Diabetes is not a death sentence, it can be controlled if you control your sugar levels and eat right. We have collected recommendations for you on a diet for diabetics: eat and be healthier!

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Diabetes mellitus is a hormone-related disease in which the body either does not produce enough insulin, or insulin does not cope with its main task – the processing of glucose. There are two types of diabetes, type 1 is insulin dependent and type 2 is non-insulin dependent. The difference between them is that in the first case, less insulin is physically produced in the body than necessary, and in the second case, it may be enough, but there are problems with its “functionality”, that is, it does not work as it should. As a result, not all the glucose that enters the body is broken down, the cells do not receive enough nutrition, and excess sugar remains in the blood and goes into the urine.

Both types of diabetes involve dietary control. Proper nutrition in diabetes is critical because with type 1 diabetes, you need to limit the amount of sugar that enters the body, and with type 2, you need to abstain from carbohydrates that are digested too quickly. In general, diet therapy for any type of this disease is “what the doctor ordered.”

Diabetes: diet and nutrition

The good news is that rigid diets are long gone. It is enough to follow the general recommendations: eat regularly, moderately and choose a healthy diet. Your diet should be rich in nutrients and should not contain too much fat and calories. In fact, the diabetic diet is suitable for any person who would like to eat right, and it does not matter at all whether he has a disease or not. It’s just that if it is, then the priority of the diet increases, and if not, adhering to the diet described below will be useful in any case.

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Nutrition in diabetes: what to avoid?

Let’s start with what is not worth eating. You most likely know that diabetes increases your susceptibility to cardiovascular disease, and this is no joke, because heart and vascular disease is the leading cause of death in the world. So, to reduce the risks, do not eat the following foods:

• Saturated fats. Do not buy fatty dairy products and do not eat fatty meat. This means that butter, red meat (beef, pork, especially bacon), and various processed foods (for example, sausages) should be removed from the diet. Choose products without palm oil in the composition, and still do not eat coconuts (it is unlikely that you do this every day, but suddenly). Here we will mention fast food, that is, we will say a hard “no” to it.
• Trans fats. They can be in ready-made food or baked goods – be careful with this!
• “Bad” cholesterol. Try not to have more than 200 mg of cholesterol per day in your diet. There is a lot of it in fatty dairy products, meat, egg yolks, liver and other offal, respectively, all this should be limited.
• Salt. There is also a daily dose – preferably no more than 2.3 g per day (that’s about a third of a teaspoon without a slide) or even less if you have high blood pressure.
• High sugar foods. Everything is clear here, all sorts of sweets, instant cereals (it’s hard to keep track of how much sugar is added), desserts… By the way, low-fat yogurts often contain a ton of sugar, so read the ingredients carefully. In industrial juices, not to mention soda, there is even more sugar.

If you are on or planning to follow a diabetes diet, try replacing some of the ingredients in your diet with the following:

• Ordinary rice – for brown or wild rice, can be added to ordinary cauliflower rice.
• Mashed potatoes – for vegetable puree from the same cauliflower or other vegetables rich in fiber.
• Pasta – for whole grain or vegetable pasta.
• White bread – for whole grain bread.
• Instant porridge – high-fiber flakes without sugar.
• Instant oatmeal – bran oatmeal.
• Corn flakes – for unsweetened bran flakes.
• Corn – for peas or salad greens.

Diabetes diet: what about sweets?

Also, just because you need to follow a diabetic diet doesn’t mean you have to cut out sweets completely. But most of us, let’s be honest, eat a lot more sweets than are considered harmless. Even with diabetes, you can eat your favorite desserts – but only a little. Moderation is everything. Here are some tips to reduce your sugar intake.

1. Reduce the amount gradually, a little at a time.
2. If you plan to have dessert after your main meal, remove some of the rice, pasta, or bread from that meal, otherwise you end up with too many carbohydrates.
3. Add some “healthy fat”. Fat slows down the processing of food a little, which means that blood sugar will not skyrocket as quickly. This does not mean that you need to eat Pavlova with a burger, but you can eat some ricotta, yogurt or nuts.
4. Eat dessert with your meal, not as a snack, so it doesn’t cause a spike in sugar levels.
5. Eat your sweets slowly, enjoying every bite. So you will eat less and get more pleasure.
6. Add sugar to your meals, don’t rely on manufacturers. By the way, in almost any recipe, the amount of sugar can be reduced by a quarter or even a third without losing taste. If it seems too bland, you can add cinnamon, vanilla, nutmeg.

We have already talked about this, but it’s better to repeat: always check the ingredients of the products you buy or dishes in a cafe, if you have a choice, eat at home or not at home, then self-cooked food will be healthier. The amount of sugar in the composition is not always indicated explicitly – it can be “syrup”, “lactose”, “agave juice”… Nutrition control for diabetes in women and men implies the acquisition of new skills – and not only cooking, but also reading labels.

Diabetes diet: keeping track of fats

As for fats, accounting and control are also needed here. The most harmful are artificial trans fats. Try not to eat anything fried, store-bought pastries, packaged snacks, or anything labeled “partially hydrogenated,” even if it says before that the product labeled as trans fat does not contain.
The “right” fats are found in fish and vegetable sources. Olive oil, nuts, avocados, salmon, tuna, and flaxseed are excellent sources of fat. Saturated fats, which are found in dairy products and red meat, may not be completely eliminated from the diet, but they should be no more than 10% of the daily calorie intake.

How to reduce the amount of unhealthy fats?

• Snack on nuts instead of chips or cookies.
• Boil, bake or stew instead of frying.
• Replace most red meat with poultry, eggs, fish, and plant-based protein sources.
• Do not dress salads with industrial dressings – it is better to use linseed, olive or sesame oil.

Diabetes: diet and nutrition “the right way”

And now our favorite part is about how to eat right with diabetes and what you can still eat. So:

• “Healthy” carbohydrates. These include fruits (the brighter the better) and vegetables, whole grains, legumes, and low-fat dairy products.
• Foods rich in fiber. The same as in the previous paragraph, minus milk, plus nuts.
• Food rich in omega-3 acids. These acids prevent the development of heart and vascular diseases. An example of such food is fish. Salmon, mackerel, tuna, sardines – bake and enjoy.
• The “correct” fats. Avocado, nuts, vegetable oils.

If you’re still wondering which diabetes diet is right for you, try the “plate method” which is very common in the US. It is elementary: you take a plate, fill half of it with non-starchy vegetables, for example, carrots, tomatoes, broccoli. A quarter – protein (white meat, fish). The remaining quarter – starchy vegetables (peas) or whole grains (brown rice). Separately, you add a few nuts or avocado slices, plus fruit, plus a glass of water or unsweetened tea/coffee. Ready!

In general, it is customary to divide food into several large groups and eat something from each group a day.

Group 1 : fruits and vegetables. Try to add a little bit from this group to each dish (except desserts, of course). Carrots and broccoli will liven up the side dish, raspberries, strawberries, plums, peaches or watermelon will be a great snack. Foods from this group should be eaten at least 5 servings a day (one serving is equal to your handful, that is, it is a whole peach or five plums).

Group 2 : starchy products. Potatoes, pasta, rice. At least a little. If you need to remove some of the carbohydrates, start with white bread and pasta.

Group 3 : proteins. You can not eat meat every day, but some portion of the protein in the diet should be in any case. A couple of times a week – fatty fish, a source of the necessary acids.

Group 4 : dairy products. We all need some calcium. Unsweetened and low-fat yogurt, skimmed milk in porridge or plain, whole grain bread sandwich with cheese.

Group 5 : oils. Also at least a little every day, for example, dress salad with olive oil or stew chicken on it.

Diet for diabetes: menu

Everything is clear with the products, but what exactly can be prepared from them to make it tasty and healthy? We have collected several options for breakfast, lunch and dinner for you. We tried to choose the most delicious, who said that diabetes food should be insipid and dull? Definitely not us!

Breakfast:

Natural unsweetened yogurt with berries and fruits whole grain flour

Whole grain tortilla with vegetables and lean meat (may be wrapped, can be eaten as a snack)

Zucchini pancakes

Omelette with spinach and mushrooms

Lunch:

Lasagna (with sheets of whole grain dough)

Lentil soup

Baked chicken with vegetables

Brown rice pilaf with turkey

Grilled bell pepper stuffed with tomatoes and shallots

Quinoa with celery and zucchini (you can add any vegetables) + baked fish

Vegetable soup

Dinner:

Caesar salad

Vegetable stew

Smoothie (any fruit and berries)

Cauliflower risotto

Chicken and broccoli casserole (again, you can add any vegetables )

Oat pancakes

Miso soup

How to eat with diabetes: video instructions

Nutrition for diabetes: advice from an endocrinologist

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You can no longer have sweets. Never. People with diabetes, have you ever heard such a phrase at least once in your life? There is an opinion that if a person has diabetes mellitus, then his diet in the future will consist exclusively of bland, tasteless food. But this is not entirely true, because diet and nutrition in diabetes can be delicious, and the quality of life will only increase. What to expect from the diet for diabetes, how to control glucose levels and learn how to count bread units? The endocrinologist of the Clinic of St. Nicholas will tell.

What level of sugar is considered dangerous

Fasting blood glucose is 3.9-5.6 mmol/l. If the results of the analysis differ, then this may mean the following:

• Prediabetes – 5. 6-6.9 mmol / l. This means that diabetes has not yet developed, but a number of processes occur in the body that can increase the risk of its occurrence
• Diabetes – above 7 mmol/l. So far, there is no particular danger to health if the condition is noticed in time and appropriate measures are taken

Further, 3 degrees of hyperglycemia are distinguished:

1. Mild — 6.7-8.2 mmol/l
2. Moderate – 8.3-11.0 mmol/l
3. Heavy – over 11.1

If the values ​​exceed 16.5 mmol/l, precoma develops, and if the blood glucose concentration is higher than 33.3 mmol/l, hyperglycemic coma develops. These states are described in more detail below.

Consequences of diabetes mellitus

Quite often people come to the doctor’s office with their blood sugar level going through the roof – 20-25 mmol/l. At the same time, they usually come with typical complaints:

• Reduced visual acuity up to loss of vision
• Damage to all vessels (heart, kidneys, brain, retina)
• Impaired kidney function (up to renal failure)
• Gangrene, trophic ulcers of the lower extremities
• Stroke, heart attack
• Impotence
• Hearing impairment
• Frequent infections (especially bladder, kidneys)

This is due to the fact that with prolonged hyperglycemia, glucose accumulates in tissues and becomes toxic – it destroys the liver, kidneys, blood vessels, heart, nerve fibers. But not only high sugar can adversely affect the body, hypoglycemia is also dangerous. First of all, the brain suffers, since it is he who consumes up to 60% of all energy supplied by glucose. As a result – dizziness, weakness, decreased concentration, darkening in the eyes, trembling of the limbs, fainting.

There are also particularly dangerous consequences that require emergency care:

• Ketoacidosis is a condition that develops when there is a lack of insulin in the blood. As a result, glucose cannot enter the cell and in order to obtain the necessary energy, the body begins to break down fatty acids in large quantities. During the breakdown, toxic ketone bodies are formed, they accumulate in the blood very quickly, so that the kidneys do not have time to excrete ketones in the urine. As a result, a ketoacidotic coma or even death, if medical assistance was not provided on time.
• Hyperglycemic coma – an increase in blood glucose to critical values ​​​​(above 33. 3 mmol / l). A person has a strong thirst, a desire to constantly urinate, and if no measures are taken, such a person falls into a coma.
• Hypoglycemic coma – a critically low blood glucose level (below 1.65-1.38 mmol / l). As mentioned above, the main consumer of glucose is the brain, and when insufficient nutrition is supplied to it, the brain goes into “hibernation” in order to save this energy.

What is the difference between type 1 and type 2 diabetes nutrition?

• Nutrition for Type 1 Diabetes

It is important to get all essential nutrients in the same amount as the average person. If there is no tendency to be overweight, then the daily caloric content of dishes should not differ from the norm. The only thing that is important to know is the amount of carbohydrates in food. On average, 1 unit of insulin is calculated per 15 g of carbohydrates, the dose of insulin is adjusted before meals, taking into account the number of bread units of the future meal. According to current recommendations, the most suitable foods for type 1 diabetes are found in the Mediterranean diet.

• Nutrition for type 2 diabetes

There are no special differences in the diet, the diet should also be rich in non-starchy vegetables, complex carbohydrates and whole grains. If you are overweight, your doctor may recommend a low-calorie or low-carbohydrate diet. Also, type 2 diabetics need to consume at least 1.5 liters of water per day.

Recommendations for reducing sugar levels

The basis for maintaining optimal glucose concentration is a healthy lifestyle and a properly formulated diet for diabetes. It usually includes:

• No alcohol
• Reducing sugar and sweeteners
• Replacing fast food with homemade meals
• Change of flour products from soft wheat varieties to durum varieties
• Meals strictly on schedule (avoid snacking)
• Replacing unhealthy foods with healthy ones (e. g. whipped frozen bananas instead of ice cream)
• Avoid overeating

TOP 3 diet rules

Replace sweets with healthy food!

Can’t refuse sweets for tea? Then, instead of the usual chocolate bar, it is better to eat a small amount of dried fruits, whole grain cookies. Love ice cream? Try to cook it yourself at home – freeze your favorite berries or fruits and beat them with a blender until smooth.

The calorie content of each meal should be approximately the same!

Make the menu so that portions for breakfast, lunch and dinner are equal in calories. Use the diabetic plate method – half the dish is vegetables and herbs, a quarter is carbohydrates, and another quarter is meat / fish. And it is better to consult a nutritionist for a personalized nutrition plan.

Eat carbohydrates in the morning!

Before lunch – cereals, fruits, potatoes, milk. Carbohydrates have the highest glycemic index, so they can be consumed only before lunch, and after 17:00 carbohydrates are completely prohibited. This is fraught with a jump in sugar at night, when it is not possible to control its level.

What not to eat with diabetes

Alcohol honorably opens the list of prohibited foods for diabetes – at the same time, the stronger the drink, the more calories it has. It should be abandoned altogether.

Easily digestible carbohydrates are in second place. They create a jump in blood glucose levels, which is dangerous in insulin deficiency. This includes all flour products (buns, white bread, cakes, pastries), soft wheat pasta, sweets with added sugar (carbonated drinks, chocolates, sweets), sausages and sausages, potatoes, fast food. If it is impossible to exclude all these products from the diet, then you need to at least minimize their consumption.

Also worth limiting:

• Trans fats (margarine, baked goods)
• Cholesterol – optimally no more than 200 mg per day (approximately as much is contained in 1 average chicken egg)
• Salt – about 1 tsp per day
• Saturated fats – animal products, full fat dairy products, coconut and palm oils

Do not think that a couple of glasses of alcohol or a few sweets will not affect anything, because even this amount can provoke a jump in blood glucose and cause complications.

What can you eat if you have diabetes

• Unsweetened berries, fruits
• Low fat dairy products
• Legumes
• Whole grain bread
• Vegetables
• Lean fish/meat
• Eggs

What cereals are allowed to be eaten

• Barley (barley, barley groats)
• Oatmeal
• Buckwheat
• Wheat
• Quinoa
• Rice (only brown long grain rice)

Meat or fish: what should be more in the diet

Meat and fish are excellent sources of protein. But it is important to consume them in moderation. It is impossible to say unequivocally what should prevail in the diet, it is only important not to abuse fatty meats / fish and include them in the menu measuredly.

What foods reduce blood sugar

• Fresh vegetables and herbs
• Unsweetened fruits, berries
• Seafood, sea fish
• Avocado
• Various types of nuts (almonds are the most useful)
• Whole grain products

Still have questions or need expert advice? Contact the endocrinologist of St.