![]() As a result, your pancreas starts producing more insulin to get cells to respond, eventually leading to a rise in blood sugar. This means that your body no longer responds properly to insulin, a hormone that helps your cells use blood sugar for energy. The leading cause of prediabetes is insulin resistance. Important: Keep in mind that the serving size for each of the following meals will vary depending on your age, height, weight, and overall caloric needs. The meal plan is based on guidelines given to us by Dana Ellis Hunnes, PhD, a senior dietitian at UCLA medical center and author of Recipe For Survival. With that in mind, here's a week-long meal plan to get you started. Pair carbohydrates with fat and protein to also help slow digestion and prevent blood sugar spikes.Consume healthy complex carbs from sources like whole grains, fruit, beans, and vegetables that contain fiber and therefore take longer to digest, thereby helping maintain steady blood sugar.Your doctor may want you to limit it to even less depending on the severity of your condition. Limit added sugars, like what you find in non-diet soda and many processed foods (baked good, salad dressings, bottled marinades), to no more than 36 grams (9 tsp) per day for men and 25 grams (6 tsp) per day for women.(This is the CDC recommendation for those with diabetes but it's a good guideline for controlling prediabetes, too.) So, for a 2,000 calorie diet that's equivalent to about 250 grams of carbs per day. Limit carbs so you only get about half of your daily calories from carbs.When trying to control blood sugar levels and prevent spikes, here are some general rules of thumb: The point of a pre-diabetic diet is to lower your blood sugar levels so that your condition doesn't progress to full-on diabetes, according to Justine Chan, a registered dietitian in private practice and certified diabetes educator.īelow, Chan and other registered dietitians share some tips for what to eat and what to avoid on a prediabetic diet, as well as a handy 7-day sample meal plan to follow. Note: Prediabetes is very common affecting an estimated 96 million adult Americans, or about one-third. Thankfully, it's reversible with the right lifestyle changes, key among them being what you eat on a daily basis. Moreover, prediabetes can lead to increased thirst and urination, headaches, and blurred vision, while also raising your risk of heart disease, metabolic disease, and stroke. Prediabetes is a health condition marked by abnormally high blood sugar levels that can eventually develop into type 2 diabetes if left untreated. Reduce Added Sugars: Though added sugar can be included in moderation, stick to the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women.One of the most effective ways to reverse prediabetes is by changing your diet.Pairing protein-rich foods with those higher in carbohydrates helps temper the blood sugar response and stabilize levels. ![]() Boost Protein: In addition to helping you build muscle and other body functions, protein also slows down digestion and improves satiety.Ensure Regular Meals: Eating regular meals and snacks, ideally with a good source of fiber and protein, helps promote stable blood sugars and prevents eating too much.Exercise Frequently: The CDC and the ADA cite increasing physical activity as one of the most important and beneficial steps for improving insulin resistance.Additionally, it helps stabilize blood sugar levels and keeps you full for longer by slowing down digestion. ![]() Increase Fiber: Fiber is linked to many health benefits, including protecting the heart and promoting a healthy gut. ![]() Strategies to Improve Insulin Resistance:
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