Close
Photo: Getty Images / Yaroslav Danylchenko / MirageC / Zakharova_Natalia
Best and Worst Foods for Prediabetes
1. Fill half (or more) of your plate with fruits and vegetables
According to the Centers for Disease Control and Prevention, only 1 in 10 Americans consume the recommended five to nine servings of fruits and veggies per day. These foods are brimming with nutrients and fiber and are lower in calories. Plus, Lauren Harris-Pincus, M.S., RDN, founder ofNutritionStarringYOU.comand authorofThe Everything Easy Pre-Diabetes Cookbook, says, “The antioxidants and phytochemicals in fruits and veggies can play a role in improving insulin resistance, which can help to better control blood sugar.” Filling your plate at least half full of produce at each meal or snack is a great way to make sure you’re meeting your needs.
“Once you do this, you’ll find you’ll never be hungry eating moderate-sized portions of starchy foods and protein-rich foods,” says Jill Weisenberger, M.S., RDN, CDCES, CHWC, FAND, creator of the free guideCan I Eat That with Prediabetes?“The nonstarchy vegetables are low-calorie, low-carb and very filling. Plus, they’re jam-packed with health-boosting phytonutrients that act as antioxidants and anti-inflammatory compounds.”
Read More:7 Ways to Eat More Vegetables
2. Manage your stress
3. Get your zzz’s
Did you know that not getting enough sleep not only makes you cranky, but it also makes you less likely to stick to your healthy-eating goals? In addition, Weisenberger says it actually messes with your body’s response to insulin. “Short-sleeping changes levels of growth hormone and cortisol, which makes us more insulin-resistant. Even a single night of lousy sleep can make you more insulin resistant the following day.“According to the CDC, adults should aim for seven hours of sleep per night.
4. Avoid binge drinking
According toLorena Drago, M.S., RDN, CDN, CDCES, a certified diabetes care and education specialist, binge drinking is defined as “four or more drinks for women and five or more drinks for men in about two hours, which can increase your risk of type 2 diabetes.” Binge drinking can cause the pancreas to become inflamed and unable to secrete insulin as a result of excessive alcohol consumption. If you choose to drink alcohol, the recommendation is no more than one drink per day for women and two drinks per day for men. One drink is defined as 12 fluid ounces of beer, 5 fluid ounces of wine or 1.5 ounces of 80-proof liquor like rum or vodka.
5. Get moving
“Prolonged sitting, including spending many hours watching television or in front of a computer may accelerate your risk of developing type 2 diabetes,” Drago explains. “Lack of exercise is a major contributor to chronic disease. Physical activity enhances insulin sensitivity, increases how the muscles use blood glucose (sugar) and improves insulin resistance.” Drago recommends doing at least 30 minutes of physical activity five days a week (so almost every day). To help you stick with it, pick a type of movement you really enjoy instead of trying to force yourself to do something you don’t like. That could be yoga, dancing, lifting weights, swimming, cycling, running or more.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
