Prediabetes Diet: Allowed and Prohibited foods
The prediabetic diet should include foods rich in fiber, such as peeled and peeled fruits, vegetables, whole foods and legumes, as well as foods rich in protein and “good” fats, such as olive oil, nuts and avocado.
This type of food helps regulate blood sugar, preventing the subsequent development of diabetes mellitus, since in some people, starting treatment on time can cause blood glucose values to return to normal, making it important to combine Eat a healthy diet and engage in regular physical activity.
When prediabetes is diagnosed, it is important to go to a nutritionist to carry out a nutritional evaluation that allows establishing an action strategy and developing a personalized eating plan adapted to the person’s needs and objectives.
Allowed foods
The foods allowed in prediabetes are:
- Low-fat meats , such as chicken, turkey, and fish, as well as low-fat cuts of red meat. It is also possible to consume eggs and vegetable proteins such as tofu and soy meat, for example;
- Vegetables and vegetables in general, such as raw carrots, sweet potatoes, pumpkin, spinach, lettuce, chard, mushrooms, zucchini, eggplants, cucumber, peas, chayote and yacon
- Fruits , such as strawberries, blueberries, tangerines, avocado, pear, oranges, papaya, peaches, kiwi, apples, tomatoes and guava;
- Legumes such as beans, soy, chickpeas, peas, lentils, broad beans;
- Whole grains, such as brown rice, whole wheat pasta, wild rice, quinoa, corn, and rolled oats;
- Oilseeds and seeds such as walnuts, almonds, cashews, peanuts, Brazil nuts and pistachios, as well as flaxseed, pumpkin, sunflower, sesame and chia seeds;
- Dairy and its skim derivatives, as well as vegetable drinks , such as low-fat cheeses, natural unsweetened yogurts, skim milk and oat, soy or almond milk, for example;
- Good fats such as olive, flaxseed and coconut oil, as well as peanut or almond butter.
It is important to keep in mind that the prediabetic person can eat all types of food, but must give priority to the consumption of natural and fresh foods, with little flour and no sugar, since the frequent consumption of foods rich in simple carbohydrates causes an increase in sugar in the blood.
In addition, it is also recommended to drink about 2 liters of water a day, as water prevents the risk of dehydration and helps control blood glucose levels.
Forbidden food
Prediabetic prohibited foods that should be avoided or reduced in frequency of consumption are:
- Foods rich in sugar , such as white bread, cookies, cakes, muffins, snacks , chocolate, sweets, fruit jams, ice cream, syrups;
- Beverages , such as soft drinks, industrialized juices, energy drinks, coffees or teas with sugar;
- Fruit , such as cantaloupe melon
- High glycemic carbohydrates , such as white rice, potatoes, mashed potatoes, pasta, rice crackers, cornflake cereal, cornstarch, and tapioca;
- Foods rich in fat , such as sausages, sauces, bacon, yellow cheeses, whole milk, fried foods;
- Industrialized foods: pizza, hamburger, hot dog, nuggets and fast food;
Alcoholic beverages, such as beer, wine and champagne, should also be avoided because alcohol increases the risk of hypoglycemia, a situation in which blood glucose levels are very low, causing symptoms such as dizziness, nausea, mental confusion, palpitations and weakness.
People with prediabetes must regulate the amount and type of carbohydrates they consume, because they vary in the amount of fibers, starches and sugars, affecting the glycemic response. For this reason, the foods that should be avoided are carbohydrates that are quickly absorbed in the intestine and those that have a high glycemic index.
Example menu for prediabetes
The following table indicates an example 3-day menu for prediabetes:
| Meal | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | 1 cup of sugar-free coffee 2 slices of whole wheat bread with 1 egg scrambled with olive oil and 1 slice of white cheese | 1 cup of coffee with unsweetened skimmed milk + 1 medium pancake (banana, cinnamon and oatmeal) with peanut butter and sliced strawberries | 1 cup of coffee without sugar + 1 egg omelette (without potatoes) with onion and tomato chopped into cubes + 1 orange |
| Morning snack | 1 baked banana sprinkled with cinnamon and 1 teaspoon chia seeds | 1 natural yogurt + 1 tablespoon of pumpkin seeds + 1 tablespoon of oats | 1 large slice of papaya with 2 teaspoons of flaxseed tea |
| Lunch | 4 tablespoons of brown rice + 2 tablespoons of beans + 120 g of steak cooked with onion and paprika + arugula and tomato salad with 1 teaspoon of olive oil and apple cider vinegar + 1 pear with peel | 1 wheel of baked fish with sweet potato + 1 cup of cooked vegetables such as carrots, green beans and broccoli seasoned with 1 teaspoon of olive oil and a pinch of lemon + 1 apple with peel | 1 chicken fillet in tomato sauce + 1 cup of whole wheat pasta with cabbage salad with carrots dressed with 1 teaspoon of olive oil and apple cider vinegar + 1 cup of whole strawberries |
| Afternoon snack | 1 natural yogurt + 1 slice of bread with cheese | 1 cup sugar-free gelatin with a handful of peanuts | 1 cup of coffee with milk + 2 puffed rice crackers with peanut butter |
| Dinner | 1 omelet prepared with 2 eggs, spinach and tomato + Salad prepared with 4 tablespoons of beans with cilantro, onion, paprika and onion, dressed with 1 teaspoon of olive oil | 2 cups carrot zucchini pasta with homemade tomato paste and diced chicken breast | 1 medium eggplant stuffed with 200g of tofu, seasoned with aromatic herbs and homemade tomato paste + 2 tablespoons of brown rice and 2 cups of watercress, tomato, lettuce and cilantro salad, dressed with 1 teaspoon of olive oil and balsamic vinegar |
The amounts included in the menu vary depending on age, gender, physical activity and whether you have any other associated illness or not, so the ideal is to go to a nutritionist to carry out a complete evaluation and develop a nutritional plan appropriate to your needs.
How to put together a menu for prediabetes
To make a menu to prevent diabetes, you should always try to consume foods rich in fiber along with foods rich in protein or good fats, as shown below:
Breakfasts and snacks for prediabetes
At breakfast you should choose to consume foods prepared with whole grain flours such as: pancakes, wheat tortillas, arepas, crepes or breads. These carbohydrates should be consumed along with eggs, cheese, shredded chicken or ground beef, for example; This mixture helps regulate blood sugar because the protein in the filling is more difficult to digest, slowing the absorption of carbohydrates and avoiding blood sugar spikes.
Small snacks can be made by consuming a portion of fruit; a natural yogurt that can be complemented with 1 tablespoon of oats, fruits and/or oilseeds such as walnuts, peanuts and almonds; 3 squares of 70% chocolate; 1 cup sugar-free gelatin; puffed rice tortillas with white cheese; homemade banana and cinnamon muffins or; chia pudding with fruits.
Lunch and dinner for prediabetes
Lunch and dinner should be rich in raw vegetable salad or sautéed in olive oil, which is rich in good fats. Then you can choose a carbohydrate source such as rice, whole wheat pasta, quinoa or sweet potato, for example. If you want to consume 2 types of carbohydrates, you should place small portions of each on the plate, such as 1/2 cup of brown rice and 1/2 cup of beans.
In addition, you should consume a good amount of protein, which is mainly found in foods such as meat, chicken, fish and eggs. After the meal, you should prioritize eating fruit as a dessert, which is a better option compared to juice, since fruit contains fibers that help control blood sugar.
In general, food should be prepared grilled, baked, boiled or steamed, and fried and stewed foods should be avoided. In addition to this, you should use natural spices and herbs to season foods such as oregano, rosemary, turmeric, saffron, cinnamon, coriander, parsley, garlic, onion, among others.
