Skip to main content

5 Ways to Manage Your for Pre Diabetes Diet

Since my diagnosis with pre diabetes 8 years ago, I switched to pre diabetes diet. I keep up my current healthy weight with a great diet/eating plan. If you intend on losing more than 15 pounds, consult your doctor for suggestions on how to do this without risk.

I’ve maintained my blood glucose below pre diabetes levels for 8 years now. My weight fluctuates a bit depending on what I eat and how I exercise. I urge you to follow my steps because I know what works and what doesn’t.

I was brought up eating everything, and so I do. If there is something that you don’t like, there are loads of other foods that you can eat and appreciate.

My wife Lynn and I like to buy fresh organic produce from our area. I believe that this is important because it is good for our bodies and has nutrients without any chemicals or preservatives. We buy our fruits and vegetables from a nearby farm that sells quality organic dairy products and produce in season.  Eating fruits and vegetables in season means that they will taste better and be nutritionally in their prime.

I have read many diet and recipe books with a heavy influence from the Mediterranean Diet, and I concluded that it really works. I assembled all the good things from a number of diets and created my own eating plan. I call it my healthy “Pre Diabetes Diet” .

The guidelines I would suggest to manage your  pre diabetes diet are these:

Mixed Nuts

1. Cut back on snacks and then change the type of snacks you eat

This was my biggest downfall although it wasn’t clear to me. This is one of the hardest things to do for many people, but establishing a routine is essential to reversing pre-diabetes. Just have one snack between meals.
The types of snacks you can have are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love red peppers, carrots, and cucumbers),  and dark chocolate.


2. Cut back on white flour and embrace whole grain carbs

This is the most essential part of your diet and the thing that can show the biggest increase in your weight loss. Some diets just focus on this point and are very successful. Whole grains are good for you and have so much more flavor. Making the switch is easier than you think.
Fresh bread without preservatives or additives is the best for you. Brown rice is great with a nutty texture and it’s good for you. Whole grain pasta is healthy and tasty. For potatoes I suggest eating smaller ones.

3. Stop drinking cocktails, start drinking wine

Cocktails are full of sugar, food coloring, and preservatives. If you’re at a restaurant, red wine is better than anything else you can order except water. It has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.

Fruits and Vegetables

4. Start cooking more fruits and vegetables

Fresh fruits and vegetables are a great way to get all the vitamins, minerals, and fiber you need. There are so many ways to prepare vegetables, but I find that raw is the best followed by steamed and sautéed. Cooking vegetables this way preserves all their natural goodness as well.

5. Drink more water

I know you’ve heard me say this before, but the benefits of drinking more water are endless. A tip on how to get more water into your day is to keep a bottle of water in the house and at work. Keep one at your desk and one in the kitchen. The trick is to start with a few glasses and add a glass every few days. If you try to drink all that water in one go, you won’t be so inclined to drink 8 glasses again, trust me. It’s amazing how great you will feel.


Popular posts from this blog

Low-Carb Diet Not All It’s Cut Out to Be

While there is very little doubt that consuming less carbohydrates is an effective way to lose weight and prevent or treat pre-diabetes, there’s a problem with a strict low-carb diet such as the Atkins diet. The fact is, most people simply can’t stay on it for very long.

Carbohydrate Rich food
Get Your Clues From Mother Nature

Mother Nature’s way of making sure that you get the right balance of nutrients in your diet is the reason for food cravings. You can’t live on calories alone. You need vitamins, minerals, proteins, and certain kinds of fats in your diet to stay healthy. Most of the foods we eat contain nutrients that are necessary for good health. When your diet falls short of providing some vital nutrients, your body lets you know by causing a craving for foods that contain what’s missing.

Fruits and vegetables are full of vitamins, minerals, and fiber that are essential to good health. Meat and dairy products are rich sources of protein and fats that you can’t live without. There’…

American Diabetes Association Alert Day®

Are You at Risk?American Diabetes Association Alert Day® is a one-day "wake-up call" asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. In 2015, Alert Day will take place on Tuesday, March 24.

The Diabetes Risk Test asks users to answer simple questions about weight, age, family history and other potential risk factors for pre-diabetes or diabetes type 2 . Preventive tips are provided for everyone who takes the test, including encouraging those at high risk to talk with their health care provider.

Although Alert Day is a one-day event, the Diabetes Risk Test is available year-round.

Subscribe in a reader Please enable JavaScript to view the comments powered by Disqus.

Email Address

Why Is Your Body Not Able to Keep Your Blood Sugar Levels From Rising?

It took me a while until I was able to see the big picture how my pre diabetes, my diet, insulin, beta cells, and diabetes all related to each other. Once I connected all the pieces of the puzzle, I had a clear idea how to proceed to reverse my pre diabetes and not develop diabetes.

Diabetes occurs when your body loses its ability to keep your blood sugar levels from rising too high. Since 1970, obesity rates have skyrocketed along with an epidemic of diabetes in adults. As scientists have learned more about the cause of diabetes, it has become apparent that adult-onset diabetes (diabetes type 2) and obesity are just different manifestations of the same disease process. Some doctors call it “diabisity”. It’s clear what brings on adult-onset diabetes, and why so many people are overweight today.

The development of insulin as medication has been an important achievement of modern medicine. Insulin has saved many lives of both children and young people with type 1 diabetes since the 1920s.…