DIET TIPS FOR PREDIABETES

You are here because you need to make changes and these are some pointers below.  If you can't make big sweeping changes at the start try to make small changes.  Small changes are better than no changes at all.

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EAT LESS SUGARY FOODS

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Sugar give you a higher calorie intake and over time having more calories than you need will cause weight gain which in turn increases your risk of prediabetes.  To instantly reduce your sugar intake stop eating things like biscuits, chocolate, cake, pastries and ice cream.  Replace these with fruits where you can.  If you can't get rid of these items totally to start with go for the low sugar options and start to cut them out gradually.

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LIMIT OR GET RID OF SUGARY DRINKS

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Sugary drinks, especially drinks like Fanta, Coca-Cola, 7Up are all examples of high sugar drinks.  They will make you gain weight.  If you can't do away with these altogether go for the zero sugar options, although these will have sweeteners in which won't help you get rid of that sweet tooth.  If you can replace these sugary drinks with water, tea, coffee, milk or similar.  If you have tea and coffee do not add sugar to them.  Tea and coffee do help lower your risks.  Beware of fruit juice as this has a high concentration of natural sugar and isn't too good as an alternative.

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EAT LOTS OF FRUIT AND VEGETABLES

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Fruit and vegetables are brilliant for prediabetes and is linked to a decreased risk of moving to type II diabetes.  Therefore, it is very good for prediabetics to eat a variety of fruits and vegetables.  It doesn't matter if you eat canned, dried, fresh or frozen, they all count towards your 5 a day of fruit and vegetables.  If you include these as part of your meals and snacks it will help you achieve 5 a day.

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EAT HIGH FIBRE CARBOHYDRATES (CARBS)

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Some carbohydrate foods such as white bread, white pasta, white rice and potatoes may affect your risk as a prediabetic.  There is certainly some limited evidence that white rice and potatoes when fried are linked to an increased risk.  Therefore, it is better to move over to wholegrain versions such as wholemeal bread, wholewheat pasta and brown rice, oats and other wholegrain cereals.   These "brown" versions help lower your risk so you can include them in your daily diet.   Ultimately, it is better to replace these items with more refined carbohydrate foods which are higher fibre versions where possible.

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INCLUDE DAIRY PRODUCTS

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You may find that yoghurt and cheese will help you lower your risks.  If you go down the yoghurt route only buy plain yoghurt as this will be lower in sugar and add fruits such as blackberries, blueberries, strawberries etc.  If you aren't keen on the taste of plain yoghurt it can help to add a small dash of cream and it will make it taste a little creamier. 

 

Cheese needs to be kept in check as it is high in saturated fat and salt, but is an excellent food for prediabetics.  

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If you go for plant based cheese and yoghurt make sure you choose those that have been fortified with calcium. 

 

If you are able choose cheese and yoghurt that are low fat options that will help keep your weight under control.  

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EAT LESS RED MEAT

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It is recommended to eat less red meat and particularly what is termed processed meat.  Red meats include beef, lamb and pork.  Processed meats consist of bacon, ham, sausages, salami and other cured meats.  You don't have to get rid of them totally, but reduce what you eat of these products.  You can swap them out for beans, lentils, chickpeas, tofu, nuts and seeds if you wish.  That is probably easier if you are vegetarian or vegan.​

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