Diet for prediabetes: foods allowed and to be avoided (with menu ejemplo)

The ideal diet for prediabetes consists of the consumption of foods with low to medium glycemic index such as fruits with shell and bagasse, vegetables, whole foods and legumes, in summary foods rich in fiber. In addition to this, it is also possible to include “good” proteins and fats (such as olive oil) in foods.

Choosing this type of food helps to control blood sugar and prevent the later development of diabetes mellitus, as in some people, starting treatment in time can bring blood glucose values ​​back to normal. For this, it is necessary to combine a healthy diet and regular physical activity.

Know what your risk is by inserting your data in the following calculator:

When prediabetes is diagnosed, it is important to consult a nutritionist to carry out a nutritional assessment that will allow the establishment of an action strategy and the elaboration of an individualized nutrition plan, adapted to the needs and objectives of the person.

Foods to Avoid

People with prediabetes need to regulate the amount and type of carbohydrate they consume, as they vary with the amount of fiber, starch and sugar, affecting the blood glucose response. For this reason, the foods that you should avoid are carbohydrates that are quickly absorbed in the intestine and those that have a high glycemic index, such as:

• Foods rich in harina blanca: panes blancos, galletas, pasteles, botanas (snacks);
• Foods rich in sugars: chocolate, sweets, fruit marmalade, ice cream, syrups;
• Drinks: refreshments, industrialized yokes, energy drinks, coffees or tés con azúcar;
• Others: white rice, porridge, pasta and fast food;
• Foods rich in fatsuch as sausages, salsas, tocino, quesos amarillos, whole milk and derivatives, fried foods, frozen foods such as pizzas and lasañas.

Likewise, it is important to bear in mind that even healthy foods, such as fruits and natural fruit juices, must be consumed in moderation to avoid blood glucose spikes. See what the Glucemic Index of foods is.

Foods allowed in prediabetes

The foods that can be consumed with greater peace of mind in prediabetes are:

• Preferably white meats such as pollo, pavo and pescado. Las carnes rojas must be consumed a maximum of 3 times a week, choosing lean cuts of meat;
• Vegetables and vegetables in general;
• Fruits, if you prefer them raw and with skin or bagazo;
• Legumbres: frijoles, soya, garbanzo, guisantes, lentils, habas;
• Whole foods such as rice, pasta, wholegrain harina and avena;
• Oilseeds (including their butter): nueces, almonds, marañón, cacahuates, nuez de Brasil and pistachios;
• Skimmed dairy products and their derivatives;
• Good fats such as olive oil, linaza oil, coconut oil and butter.

It is important to bear in mind that the diabetic person can eat all kinds of food, but priority should be given to the consumption of natural foods, with little sugar and no sugar, because the frequent consumption of foods rich in simple carbohydrates causes an increase in blood glucose .

Example menu for prediabetes

The following table reflects an example of a 3-day menu for prediabetes:

The items included in the menu vary according to the age, gender, physical activity and if you have any other associated illness, because it is ideal to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.

How to set up a menu for prediabetes

To create a menu to prevent diabetes, you should always try to consume foods rich in fiber together with foods rich in proteins or good fats, as shown below:

Desserts and lunches

During breakfast, you should choose to consume foods prepared with whole grains such as: pancakes, wheat tortillas, arepas, crepes or pancakes. These carbohydrates must be consumed together with eggs, cheeses, shredded chicken or ground beef, for example; This mixture helps regulate blood glucose because protein in the body is more difficult to digest, delaying the absorption of carbohydrates and preventing blood sugar spikes.

Small meals can be made by consuming a portion of fruit; a natural yoghurt that can be complemented with 1 cup of oatmeal, fruits and/or oilseeds such as nueces, cacahuates and almonds; 3 squares of chocolate at 70%; 1 cup of sugar-free gelatin; puffed rice tortillas with queso blanco; homemade banana and cinnamon ponquecitos; chia pudding with fruit. See some substitutes for wheat flour.

Main Foods: Almuerzo and Cena

The lunch and the scene must be rich in raw vegetable salad or sautéed in olive oil, which is rich in good fats. After that, you can choose a source of carbohydrates such as rice, wholemeal pasta, quinoa or camote, for example. If you want to consume 2 types of carbohydrates, place small portions of each on the plate, such as 1/2 cup of brown rice and 1/2 cup of beans.

In addition, you should consume a good amount of proteins, which are found mainly in foods such as meat, chicken, fish and eggs. After the food, it is necessary to prioritize the intake of a fruit as later, being a better option in comparison with the yoke, because the fruit contains fibers that help to control the glycemia.

In general, the food must be prepared a la plancha, in the oven, cooked or in the steam, being necessary to avoid the fried foods and stews. In addition, you must use spices and natural herbs to season foods such as oregano, rosemary, turmeric, saffron, cinnamon, cilantro, perejil, ajo, onion, among others.