Prediabetes is a diagnosed medical condition where individuals have elevated blood sugar levels, but are not elevated enough to give a diagnosis of diabetes (Cervoni, 2023). Approximately 96 million Americans have prediabetes, and 80% are asymptomatic (Cervoni, 2023). Symptoms associated with prediabetes include polydipsia, pollakiuria, hyperphagia, refractive error, asthenia, neuropathy, chronic disease, and chronic non-healing wounds (Cervoni, 2023). Prediabetes can be reversed by taking several steps to move toward a healthier lifestyle. A nutritious diet with more fruit and veggies can be an excellent start.
-Increase amounts of vegetables (3-5 servings per day) that are rich in fiber. Vegetables should include limited amounts of natrium (sodium). The serving size per day should be at least 2.5 servings per day, and consist of vegetables with a variety of color (American Heart Association, 2024).
-Limit starchy vegetables to ¼ of the portion size on your plate. Starchy vegetables include: potatoes, sweet potatoes, corn, and butternut squash.
Include fruits that are low in sugar, and high in vitamins and minerals. Fresh, canned, and dried fruit can also be included.
-Include whole grain foods that include fiber. Whole grain foods include: bread, rice, fortified cereal, quinoa, and brown rice.
-Increase intake of nuts and seeds that are low in sodium, and high in protein.
-Include adequate amounts of protein (meat, eggs, fish, dairy, beans) that assist with muscle repair and growth, and serve as a great energy source.
-Decrease amounts of sugar. Limit drinks and juices that have hidden, increased amounts of sugar.
-Speak with a registered dietician for additional diets that prevent elevated blood sugar levels (DASH and Mediterranean Diet).
References
American Heart Association. (2024). Fruits and vegetables serving sizes infographic. Retrieved on December 8, 2024 from https://www.heart.org/en/healt...tables-serving-sizes
Cervoni, B. (2023). What is prediabetes? Retrieved on December 8, 2024 from https://www.verywellhealth.com/pre-diabetes-4014095
Dansinger, M. & Wiginton, K. (2023). Prediabetes diet. Retrieved on December 8, 2024 from https://www.webmd.com/diabetes...how-prediabetes-diet
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