Managing Prediabetes: Dietary Tips for a Healthier Lifestyle

Diet for Prediabetes

Hello, nutritionist.
I went to the hospital for a check-up and my fasting blood sugar was 106, and my hemoglobin A1c was 5.7.
The doctor told me I have prediabetes, and since there were many patients at the time, he only advised me to monitor my intake of starchy foods and not exceed my current amount.
I am 174 cm tall and weigh 53 kg, which is on the thinner side.
Before the check-up, I had been living a nightlife, having steamed buns and coffee for lunch, a proper dinner, and a cup of hot chocolate as a late-night snack.
I do not have an exercise routine, but I now want to change my lifestyle to have regular meals and exercise.
However, I am concerned that my starch intake might exceed what I used to consume, as I already eat very little.
I am worried about becoming malnourished, and I do not want to remain in this thin state.
Should I reduce my intake, or is it okay to eat three regular meals?

A Gu, 20~29 year old female. Ask Date: 2019/11/02

Dr. Fan Chunmei reply Nutrition

Hello, you have been diagnosed with prediabetes, which means you need to make changes to your diet, engage in regular exercise, and maintain a normal daily routine.
Based on your description of your usual eating habits, it is clear that your diet is quite unbalanced.
I recommend that you consult a professional nutritionist at a hospital to assess your nutritional needs and develop an appropriate dietary plan.
If you are willing to adjust your lifestyle, it is possible to delay or prevent the onset of diabetes, and your blood sugar levels may return to normal.
Wishing you health and well-being.
Sincerely, Dietitian Fan Chun-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2019/11/02

More Info

Managing prediabetes is crucial for preventing the progression to type 2 diabetes, and dietary choices play a significant role in this process. Based on your current health status, including a fasting blood sugar level of 106 mg/dL and a hemoglobin A1c of 5.7%, it's essential to adopt a balanced and nutritious diet while also incorporating regular physical activity into your routine.

Understanding Your Current Situation
Your height of 174 cm and weight of 53 kg indicate that you are on the lower end of the body mass index (BMI) scale, which may suggest that you are underweight. This is important to consider as you modify your diet. While managing carbohydrate intake is essential for controlling blood sugar levels, it is equally important to ensure that you are consuming enough calories and nutrients to maintain a healthy weight.

Dietary Recommendations
1. Balanced Meals: Aim to have three balanced meals a day, including a variety of food groups. Each meal should consist of:
- Lean Proteins: Include sources such as chicken, fish, tofu, legumes, and eggs. Protein helps to stabilize blood sugar levels and keeps you feeling full.

- Whole Grains: Instead of refined carbohydrates like white bread or pastries, choose whole grains such as brown rice, quinoa, whole grain bread, and oats. These foods have a lower glycemic index and provide more fiber, which is beneficial for blood sugar control.

- Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats can help improve satiety and support overall health.

- Fruits and Vegetables: Aim for at least 5 servings of fruits and vegetables daily. They are rich in vitamins, minerals, and fiber, which are essential for overall health and can help manage blood sugar levels.

2. Portion Control: While it’s important to eat enough to maintain your weight, be mindful of portion sizes, especially with carbohydrate-rich foods. Using measuring cups or a food scale can help you understand portion sizes better.

3. Regular Snacking: If you find it challenging to consume enough calories during meals, consider healthy snacks between meals. Options include Greek yogurt, nuts, fruit, or whole-grain crackers with hummus. This can help you increase your caloric intake without relying solely on larger meals.

4. Limit Sugary Foods and Beverages: Reduce your intake of sugary snacks, desserts, and beverages, including hot chocolate and sugary coffees. These can cause spikes in blood sugar levels and contribute to weight gain if consumed in excess.

5. Hydration: Drink plenty of water throughout the day. Staying hydrated is essential for overall health and can help manage hunger levels.

Incorporating Exercise
In addition to dietary changes, incorporating regular physical activity is vital. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Strength training exercises at least twice a week can also help build muscle mass and improve insulin sensitivity.

Monitoring Your Progress
Keep track of your blood sugar levels and weight regularly. This will help you understand how your dietary choices and physical activity are impacting your health. If you notice any significant changes or challenges, consider consulting with a registered dietitian or healthcare provider for personalized guidance.

Conclusion
In summary, managing prediabetes requires a balanced approach to diet and lifestyle. Focus on consuming a variety of nutrient-dense foods while being mindful of portion sizes, especially with carbohydrates. Incorporate regular physical activity into your routine, and ensure you are consuming enough calories to maintain a healthy weight. By making these changes, you can effectively manage your prediabetes and improve your overall health.

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