Hearing that you have prediabetes can feel overwhelming, but it doesn’t have to be discouraging. Small, realistic changes to the way you eat can make a meaningful difference in your blood sugar and may help lower your risk of developing type 2 diabetes.
The good news is that small, realistic changes to your eating habits can make a meaningful difference in blood sugar control and may help reduce the risk of progressing to type 2 diabetes.
Not sure where to start? Focus on these three simple changes:
Soda, juice, sweet tea, and sweetened coffee drinks can raise blood sugar quickly. They are also easy to drink in large amounts without realizing how much sugar you are consuming, which can can also put extra stress on the pancreas to produce insulin.
If you have prediabetes, cutting back on sugary drinks is a great place to start. Try to make water your main drink most of the time and save sugary drinks for an occasional treat, not a daily habit.
Tip: If you have a difficult time drinking enough water, try a natural flavor enhancer such as lemon or lime slices, or herbs like basil or mint.
Cookies, cakes, candy, and other sweets can raise blood sugar, but you don’t have to think of these foods as completely off-limits. Instead, try having them less often and choosing smaller portions. Ensuring your daily meals consist of whole foods, high-fiber carbs, and appropriate servings of fruits and vegetables can help you maintain a balanced diet overall and reduce sweet cravings.
Tip: When you do enjoy something sweet, consider taking a short walk afterward. A little movement can help your body use some of the extra glucose.
Carbohydrates can be an important part of a balanced diet, but both the type of carbohydrate and the portion size matter. Simple carbohydrates (sugars that breaks down quickly for fast energy) like white rice, white bread, and pasta can raise blood sugar more quickly. When you eat these foods, aim for a portion about the size of your closed fist.
When possible, choose higher-fiber options such as whole grains, beans, fruit, and starchy vegetables like potatoes. This type of carbohydrate slows down digestion and the absorption of sugars, helping avoid a spike in blood sugar and helping you feel fuller for longer.
Healthy eating doesn’t have to be complicated, and you don’t need to change everything at once. Pick one habit to work on first. Once that starts to feel manageable, add another.
If you have been diagnosed with prediabetes, talk with your Primary Care Provider about meeting with a registered dietitian. A dietitian can help you create a realistic eating plan that works with your lifestyle, food preferences, and health goals. Nutrition counseling may also be covered by your insurance.
As your Primary Care Team, we are here to help you understand your risk, share helpful resources, and build a personalized plan according to your unique needs and health profile.
Make your health a priority. Schedule your preventive care appointment and take the next step toward a healthier future.