Diet for prediabetes

So what should be the diet for prediabetes. I will answer this by explaining to you a recent study so that i don’t give you specifics on what to eat and what not to eat. You see it is not that ice-cream that you tasted from your friend that will cause you to progress from […]
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Diet for prediabetes

So what should be the diet for prediabetes. I will answer this by explaining to you a recent study so that i don’t give you specifics on what to eat and what not to eat. You see it is not that ice-cream that you tasted from your friend that will cause you to progress from pre-diabetes to diabetes but your overall diet. What you consume on a day to day basis and over a long time. Do not fall prey to articles written by non professionals online. Instead try to focus on your overall diet and what you can do to improve it.

The Rotterdam Study patients were re analyzed and researchers compared plant based diet versus animal based diets for prediabetics.

It was observed that people who consumed a more plant based diet were experiencing lower insulin resistance, lower prediabetes risk, and a lower T2D risk. You can read the full research article here.

Lower insulin resistance

So lets break it down now shall we. According to this if you consume a more plant based diet i.e. one rich in mostly vegetables and fruits you can have lower insulin resistance. Insulin as we all know is a natural human hormone that helps to move glucose from the blood stream into the different tissues. Thus it functions to lower blood glucose levels. Insulin resistance means that insulin is not as functional as it is in the normal body. This occurs due to resistance of tissues to insulin. The tissues don’t respond to insulin. The reason is not yet fully known. So by eating a high plant based diet can lower the risk of developing this insulin resistance and delay the progression from prediabetes to diabetes. Although this is the case there are many other factors that come with diabetes like genetics, family history and environmental that may all not be in your control.

Lower prediabetes risk

If you are a non diabetic but you have a strong family history of diabetes, then it is good news here for you as well. Eating plant based diets will lower your risk of entering even prediabetes.

Lower T2D risk

And last but not the least, a lower Type 2 diabetes risk. Which means that you will be less likely to progress from prediabetes to diabetes.

Saying all this this does not mean that you should take all meat off your table and become a vegetarian or vegan. Nope this is definitely not the case. You can still consume your daily protein requirement and you should not shy away from meat. But you can substitute high fat containing meats such as beef with a leaner cut beef or veal. You can also go for goat meat which is leaner as well as chicken and fish.

Now you may see that I did not mention any specific vegetable like kale etc. This is for a reason. I like all doctors support a balanced diet. A diet which contains adequate calories according to your daily requirement calculated based on your BMI. But for prediabetics I would suggest you to draw most of your daily calorie requirements from vegetables and fruits which you like. An draw your daily protein requirement from various meats (or pulses and eggs if you are vegetarian).

I have attached a good book to read about various balanced meals that you should prioritize below.

Learn more about diabetes.

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