When you’re at risk of developing diabetes, it’s time to start taking a serious look at your weight and diet. After all, it’s still possible to avoid having prediabetes turn into full-blown diabetes. Expert weight loss internist Robert Posner, MD, can develop individualized prediabetes diets for you. His Burke, Virginia-based practice, Serotonin Plus, provides the most modern solutions for creating prediabetes plans. With your personalized plan, you can keep your blood sugar under control and lose weight at the same time.
Your goal on a prediabetes diet is to start eating foods that stabilize your blood sugar. Dr. Posner will let you know which foods can lead to spikes and plunges in your blood sugar levels, so you’ll know exactly what to avoid. Generally, a prediabetes diet requires you to:
Possibly, depending on how Dr. Posner sets up your customized prediabetes diet plan. The glycemic index is a system that ranks foods based on how they affect your blood sugar. If a food has a high glycemic index, like a candy bar, it’ll likely make your blood sugar surge, then cause a quick plummet. These fluctuations aren’t good for you when you’re trying to reduce your risk of diabetes.
You’ll want to stick to low-glycemic foods to help keep your blood glucose under control. These types of foods may cause your sugar to go up a little, but when your blood sugar starts coming back down, it’ll decrease slowly and gradually. Steel-cut oats, beans, whole wheat products, sweet potatoes, and non-starchy vegetables — carrots, lettuce, asparagus, peppers, onions, and broccoli — are just a few examples of low-glycemic foods you can have.
Prediabetes is just like it sounds: Something that happens before diabetes occurs. Oftentimes, you can prevent diabetes from ever developing just by losing weight. While your ultimate plan should be to get down to a healthy weight for your body, start with small goals.
By losing as little as 5-7% of your body weight, you can decrease your chances of full-blown diabetes by nearly 60%. For example, if you’re currently 200 pounds, losing a mere 10-14 pounds can drastically minimize your odds of prediabetes turning into diabetes.
* Individual results may vary.