Diabetic diets

Summary

There are several types of diets that can help people with pre-diabetes, helping to manage blood sugar levels and therefore reducing the risk of developing type 2 diabetes. But before you jump into a new regime, it’s important to work with a registered dietitian or healthcare professional to determine the most suitable diet based on your health needs and preferences.

It’s a marathon not a race

Make small changes and try to be consistent. Don’t be too hard on yourself if you don’t stick to your diet sometimes.

Friends and family

Let others know. Perhaps everyone could benefit from a healthier diet.

Diet ideas

Mediterranean Diet Focuses on fruits, vegetables, whole grains, legumes, nuts, and seeds. Includes moderate amounts of fish and poultry and limited red meat intake. Emphasises healthy fats from olive oil and avocados. Encourages moderate consumption of wine, if desired.

DASH (Dietary Approaches to Stop Hypertension) Diet Designed to lower blood pressure and improve overall health. Emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Recommends limiting sodium and processed foods.

Low-Carbohydrate Diet Reduces the intake of carbohydrates, especially refined sugars and grains. Focuses on protein-rich foods, healthy fats, and non-starchy vegetables.

Low-Glycemic Index (GI) Diet Emphasises foods with a low glycemic index, which have a slower impact on blood sugar levels. Includes whole grains, legumes, fruits, and vegetables.

Plant-Based Diet Primarily based on plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. May or may not include animal products in limited amounts.

Flexitarian Diet A flexible approach that encourages mostly plant-based foods with a little bit of meat and dairy.

Summary

Regardless of the specific diet chosen, some general principles for managing pre-diabetes include:

Eating regular meals and snacks to prevent blood sugar spikes. Limiting the intake of sugary and processed foods.
Being mindful of portion sizes.
Staying hydrated with water as the primary beverage.
Incorporating regular physical activity into the daily routine.

Always consult with a healthcare professional or registered dietitian before making significant dietary changes. They can provide personalised guidance and support to help manage pre-diabetes effectively.