Prediabetes is a disease that easily progresses to full-fledged type 2 diabetes mellitus. Statistics from the Ministry of Health indicate that every fifth person suffers from prediabetes – and most do not know that they have such a serious disease.
Since pre-diabetes (like full-fledged diabetes) is associated with the inability of the body to properly respond to consumed carbohydrates, in order to prevent it, it is necessary, first of all, to give up sweets. What can you eat with high blood sugar – a menu for a week.
Prediabetes – what is it?
Prediabetes is a condition in which blood sugar levels are higher than normal but not yet dangerous. In the case of progression, the disease can develop into type 2 diabetes – that is, the inability of the body to produce (or properly use) insulin.
Recall that in type 2 diabetes, the sensitivity of body tissues to this hormone decreases. Although insulin may be present in the blood, it does not have the proper effect on the utilization of glucose – as a result, blood sugar levels rise, causing harm to health.
Diagnosing prediabetes on your own at home can be difficult. Since the disease is associated with elevated blood sugar levels, you need to know the exact figure – and for that purpose, special devices and measurement methods are available.
Fasting Glucose:
- Normal is less than 100 mg/dL (5.6 mmol/L)
- Prediabetes – in the range of 100 – 125 mg / dl (5.6 – 6.9 mmol / l)
- Diabetes mellitus – above 126 mg/dl (6.9 mmol/l)
Insulin metabolism disorder
After eating a meal, during digestion, blood sugar levels rise. In response to this, the pancreas starts producing insulin – a hormone that acts as a “key” opening the body’s cells to the ability to absorb energy. In fact, under its action, the level of glucose in the blood decreases.
A variety of factors, including health status, physical activity levels, and the type of carbohydrates consumed, affect the rate (and magnitude) of blood sugar rises. For example, sweets with a high glycemic index increase blood sugar levels dramatically, while fiber-rich vegetables increase slowly.
Regularly consuming a significant amount of fast carbohydrates while leading a sedentary lifestyle may disrupt the mechanisms for controlling blood sugar levels. The only way to normalize them is insulin injections or new-generation oral medications.
Which foods are prohibited?
Unfortunately, the main reason for the development of the disease is malnutrition against the background of a low level of daily activity. In order to stop prediabetes, you will have to completely overhaul the diet for the rest of your life – and also start moving more.
First of all, carbohydrates affect blood sugar levels – and the easier the body absorbs them, the faster (and stronger) glucose rises. That is why prediabetes implies the maximum restriction of white bread, pasta, pastries, chocolate, sugary carbonated drinks, ice cream, etc.
The fact that many ultra-processed foods form a food addiction aggravates the situation – in practice, individuals who love pizza, french fries, hamburgers, and hot dogs find it extremely difficult to refuse them. However, it is these foods that provoke the development of prediabetes and accelerate full-fledged diabetes.
What not to eat:
- white bread, pastries and sweets
- any sugary drinks (juices, sodas) and alcohol
- processed meat products (sausages, sausages)
- fast food and ultra-reverse foods
Norms and recommendations
On average, pre-diabetic women are allowed to consume 30-45 g of carbohydrates at each meal, while men can consume about 45-60 g (depending on their level of physical activity). The total amount of fiber in the diet should be 25-35 g per day (recall that dietary fiber slows down the absorption of carbohydrates).
Prediabetes also means controlling the amount of saturated animal fats and salt in the diet – their excess negatively affects the metabolism.
Nutrition during preddeabet:
- carbohydrates – 90-180 g (depending on gender and activity)
- of which fiber – 25-35 g per day
- fats – 30-50 g
- of which saturated fats – no more than 9-15 g
- proteins – about 1.0-1.5 g per kg of body weight
- salt – no more than 1500 mg
Sample menu for the week
Below is a sample menu for a woman with high blood sugar. Note that prediabetes does not mean limiting the caloric intake of the diet – it is only about controlling the intake of carbohydrates and minimizing animal fats:
1 day – Monday
- breakfast: oatmeal, a teaspoon of chopped almonds, a teaspoon of chia seeds
- lunch: small portion of brown rice with chicken breast, vegetable salad
- dinner: lean fish with sweet potato, vegetable salad with parmesan
Day 2 – Tuesday
- breakfast: 2 egg omelette, whole grain bread slice, green vegetable smoothie
- lunch: pumpkin soup with low fat cheese, vegetable salad
- dinner: chicken fillet, fried vegetables, a small portion of brown rice
Day 3 – Wednesday
- breakfast: oatmeal , a small portion of nuts
- lunch: tuna salad with fresh vegetables, low fat yogurt
- dinner: chicken breast with broccoli or vegetable puree
Day 4 – Thursday
- breakfast: oatmeal without sugar, apple
- lunch: chicken vegetable soup, leafy vegetable salad
- dinner: a small portion of whole grain pasta with bolognese sauce
Day 5 – Friday
- breakfast: oatmeal, a small portion of nuts
- lunch: stewed vegetables with chicken, a handful of fresh berries
- dinner: lean beef meatballs, vegetable salad
Day 6 – Saturday
- breakfast: whole grain toast with low fat cheese, green tea
- lunch: low-fat cottage cheese salad, tomatoes and fresh cabbage
- dinner: seafood salad and a small portion of bulgur
Day 7 – Sunday
- breakfast: whole grain toast with sugar-free jam
- lunch: chicken breast in soy sauce with boiled buckwheat
- dinner: lean fish, vegetable salad
Prediabetes is a condition characterized by elevated blood sugar levels (but not as high as in full-blown diabetes). In order to normalize the metabolism, first of all it is necessary to give up ultra-processed foods and start monitoring the amount of carbohydrates consumed.