Managing Prediabetes: Nutrition Tips for Weight Gain and Blood Sugar Control

Prediabetes

Hello, doctor.
I am 173 cm tall, and my weight has decreased from 45.2 kg in March to 41.4 kg in May.
Today, on June 7, it has increased to 42.2 kg.
I have always had difficulty gaining weight, with my highest weight being 47 kg.
Due to my continuous weight loss this year, I visited a family physician for blood tests.
My thyroid antibodies were normal, fasting blood glucose was 96 mg/dL, and hemoglobin A1c was 5.7%.
The family physician mentioned that I am at the threshold for prediabetes and asked if I wanted medication or dietary control; I chose dietary control, and the doctor sent me home.
I would like to ask:
1.
Since March, I have stopped eating spicy foods, drinking beverages, and consuming fried foods.
Starting in May, I have reduced gluten intake, avoiding noodles and bread completely.
I walk for at least 30 minutes three times a week.
Will this improve my prediabetes condition?
2.
I hope to gain weight up to 50 kg, but I now have prediabetes.
How should I eat to avoid worsening my diabetes while still gaining weight? Is it still possible for me to gain weight?
3.
Do I need to buy a blood glucose meter to monitor my levels? If so, should I measure it the same way as diabetic patients, which is seven times a day (before and after meals and before bed)?
4.
Can I take dietary supplements, such as probiotics, vitamin B complex, or fish oil?
5.
Is it okay to eat oatmeal with milk powder in the morning and have a boiled egg after exercising?
I apologize for the many questions, and thank you for your help.

Niming, 30~39 year old female. Ask Date: 2021/06/07

Dr. Cai Xiuwen reply Nutrition

Hello, your height is 173 cm, weight is 42.2 kg, fasting blood glucose is 96 mg/dL, and HbA1c is 5.7%.
Your thyroid antibodies are normal.
Do you have a family history of diabetes? Do you have any gastrointestinal issues? What is your usual level of physical activity? Currently, type 2 diabetes is largely influenced by genetics, and other causes include obesity.
Given your low weight, it is unlikely that high blood sugar is due to obesity.
Weight can be affected by genetic factors, dietary habits, gastrointestinal conditions, and activity levels.
You do not currently have a diagnosis of diabetes, but you should pay attention to your digestion and absorption, ensure your food intake is adequate, and maintain a balanced diet.
It may be beneficial to seek further nutritional counseling.
Based on your biochemical indices and examination data, a nutritionist can provide a detailed assessment and discuss your current nutritional issues.
Wishing you peace and health.

Reply Date: 2021/06/07

More Info

Managing prediabetes effectively involves a careful balance of nutrition, physical activity, and lifestyle changes. Given your situation, where you are experiencing weight loss and have been diagnosed with prediabetes, it's crucial to approach your diet and health holistically. Here are some insights and recommendations based on your questions:
1. Dietary Changes and Their Impact: Your decision to avoid spicy foods, sugary drinks, and fried foods is a positive step towards managing your blood sugar levels. Reducing gluten-containing foods like pasta and bread can also be beneficial, especially if you find that these foods affect your digestion or overall well-being. Regular walking for at least 30 minutes three times a week is excellent for improving insulin sensitivity and aiding in weight management. These changes can indeed help improve your prediabetes condition, but it’s essential to ensure you are still consuming enough calories and nutrients to support healthy weight gain.

2. Gaining Weight with Prediabetes: To gain weight healthily while managing prediabetes, focus on nutrient-dense foods that are higher in calories but still healthy. Incorporate foods such as:
- Healthy fats: Avocados, nuts, seeds, and olive oil can provide extra calories without spiking blood sugar levels.

- Proteins: Lean meats, fish, eggs, and legumes can help build muscle mass.

- Whole grains: If you are avoiding gluten, consider alternatives like quinoa, brown rice, or oats, which can provide carbohydrates and fiber.

- Dairy or dairy alternatives: Full-fat yogurt or milk can be a good source of calories and protein.

- Snacks: Healthy snacks like nut butter on whole-grain toast or smoothies made with fruits, vegetables, and protein powder can help increase your caloric intake.

3. Blood Sugar Monitoring: It is advisable to monitor your blood sugar levels, especially since you are in the prediabetes range. A blood glucose meter can help you understand how different foods and activities affect your blood sugar. However, you may not need to measure as frequently as someone with diabetes. A good starting point could be measuring your blood sugar levels once a day, perhaps before meals, to track any significant changes.

4. Supplements: Taking supplements like probiotics, vitamin B complex, or fish oil can be beneficial, but it’s essential to consult with your healthcare provider before starting any new supplements. They can help determine if you have any deficiencies or specific needs based on your health status.

5. Breakfast and Post-Workout Nutrition: Eating oatmeal with milk in the morning is a great choice, as it provides fiber and can help regulate blood sugar levels. After exercising, having a boiled egg is an excellent source of protein that can aid in muscle recovery. Just ensure that your overall diet remains balanced and includes a variety of food groups.

In summary, managing prediabetes while aiming to gain weight requires a strategic approach to nutrition. Focus on nutrient-dense foods, maintain regular physical activity, and monitor your blood sugar levels. Consulting with a registered dietitian can provide personalized guidance tailored to your specific needs and help you achieve your health goals without compromising your blood sugar control. Remember, gradual changes are often more sustainable and effective in the long run.

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