DIET AND NUTRITION

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Before we say anything else here we should first point out that with prediabetes everyone is definitely individual.  What we've learnt along the way is foods that affect one individuals blood sugars, doesn't for someone else.  Part of this journey is finding what works for you.  

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The other thing is you've probably been given a long list of foods you are told you can't eat by the practice nurse or similar health professional.  This is simply not true.  There are foods that are better for you, there are foods that may hinder your progress with prediabetes if you don't change to wholegrain versions etc.  At the end of the day, so long as you eat healthy meals for the majority of the time, you can still go out and splurge now and again for a party, Christmas and other occasions.  You can even now and again have a naughty snack so long as you return to the healthy eating diet the following day.   What we are saying is there is no point going down this road and being miserable with what you are eating, you must enjoy food and enjoy food with your family, and whatever route you take with prediabetes your diet needs to fit in with your family and lifestyle.

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​​Diet and nutrition for prediabetes is important.  Going down this road you need to forget about calorie counting as the main thing is to reduce your carbs, sugars, and portion size.  If you do this your weight will start to drop. Bear in mind if you are already a good weight you won't need to reduce your portion size.

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It is worth mentioning here there are several different opinions on diet for prediabetes.  Some people advocate absolutely no carbohydrates (carbs) whatsoever and will have a melt down at the thought of having them, and others say you can have carbs, but reduce the quantity and change to wholewheat/brown versions of rice and pasta etc.  It is entirely up to you which route you wish to take.  Do what works for you and your family.  So long as you reduce carbs and sugar, even if you only make small changes to start with, it is a help.   You can add to these changes as you go.  

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Also, use the plate method ie 1/2 your plate is veggies and salad, 1/4 of your plate is protein and 1/4 of your plate is carbohydrates.  This will help you manage your meals for prediabetes.

 

However, remember once you have changed the way you eat, once your HbA1c figure drops out of the prediabetes range you still have to stick to the new diet as otherwise your figures will rise again and you'll be back where you started.  This doesn't mean you can't have a treat now and again.

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Changing your diet can of course be a daunting task.  You see all the things you love to eat disappearing off the menu and probably feel like all you can eat is a lettuce leaf.  This is simply not true.  There are plenty of things you can still eat with a little planning and forethought.  Ultimately, it is no good going down this road and being depressed and miserable with what you are eating.

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One important thing when you are shopping is to check the packaging for sugars and carbohydrates as some products can be almost identical, but made by different companies.  As you can see from the images below Sainsburys own bran flakes have less sugar than Kelloggs branded bran flakes.   This will be the same with other foods across different supermarkets and producers of food products so you need to shop around and check, check and check again.

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Bran flakes shown here are both 750 g boxes.​​​

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