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2. Why is diet so important for
diabetes prevention?

3. The onset of diabetes is a gradual process that
hovers near the point of diabetes before you
actually get the disease.

4. The process that happens right before you get
diabetes is called prediabetes. It can last for years
until the diagnosis of diabetes is finally made.

5. Doctors diagnose prediabetes when the fasting
blood sugar is between 100 mg/dL and 125
mg/dL.

6. This means you are likely developing insulin
resistance which means insulin is less able to
allow glucose to enter the cells to be used as
fuel.

7. If your diet remains poor and your weight
perhaps goes up, you may be finally diagnosed
as having diabetes or a fasting blood sugar of
greater than 125 mg/dL and non-fasting blood
sugars in the range of 160-200 mg/dL or more.

8. During the prediabetes stage is perhaps the
best time to make dietary changes to prevent
diabetes from ever developing by following a
diabetes prevention diet.

9. So what does a diabetes
prevention diet include and
exclude?

10. Soda and Juice
One of the worst things for diabetes is
drinking sugar-containing sodas.
These types of sodas contain as much as ten
teaspoons of table sugar per can of soda.

11. While you might think that switching to fruit
juice is a good alternative, the truth is that
juice can be almost as bad as soda.

12. The problem with juice is that it contains all the
sugar of the fruit it comes from and none of the
fiber, which is contained in the pulp of the fruit
that is removed in the juicing process.

13. The juice alone dumps a large amount of
sugar into the blood system over a very short
period of time.
As part of a diabetes prevention diet it is
recommended to eat the whole fruit,
complete with fiber that allows for a slower
peak absorption of glucose after eating the
food.

14. Fruits and Vegetables
Vegetables are technically better than fruit
because they contain more complex
carbohydrates than fruit.

15. Complex carbohydrates are eventually
broken down into simple carbohydrates but
this burns fuel and allows for gradual
absorption of glucose into the bloodstream.

16. Fruits provide the sweetness of much worse
foods but many provide healthy antioxidants
and vitamins as well.
As mentioned, whole fruits are much better
for you than fruit juice and the fiber is good
for the bowels.

17. Prediabetes is the best time to learn good
ways to incorporate fruits and vegetables in
your diabetes prevention diet.

18. Starches
It’s okay to eat starchy foods like potatoes,
pasta, corn and sweet potatoes as a prediabetic
but limit these foods on a diabetes prevention
diet.

19. Also, limit the amount of rich sauces and butter
that you add to these starches as they can add
to your weight and often contain a lot of salt,
which isn’t good for high blood pressure.

20. Meats and Proteins
Twenty five percent of your calories should
be come from meats and other proteins.
Meats should be as lean as possible so as
not to add so much fat to your diet.

21. Trim all visible fat from meats you are
cooking and pour off any grease after pan-
frying meats.
The best way to eat meat is grilled, baked,
or broiled with something to catch greasy
drippings.

22. Grease doesn’t really affect prediabetes but it can
add to your weight and this plays a strong role in
developing diabetes.

23. Include plant based proteins like nuts, beans, and
legumes into your diabetes prevention diet.

24. Fish is probably the most high quality
protein, it is loaded with nutrients, very
low in fat and calories, and fatty fish gives
you heart healthy mono and
polyunsaturated fats.

25. Eat to lose weight
Unless you are of a normal weight, the
prediabetic state is a good time to bring your
weight down to a lower level, ideally into a body
mass index of 25 or less.

26. You can calculate your body mass index or BMI
by this calculation:
Take your weight in pounds and divide it by your
height in inches squared. Multiply the result by
703.

27. Numbers over 30 indicate you are
obese and you should then lose weight.
Even a 5% to 7% reduction in
bodyweight can prevent or delay the
onset of type 2 diabetes.

28. Exercise
Exercise is another crucial consideration if you
have prediabetes because it can go a long way
to preventing the onset of the disease. It is
also important for healthy weight loss.

29. In conclusion, it is wise to combine a
healthy diabetes prevention diet and
exercise to prevent the onset of
Diabetes.

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