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Prediabetic Meal Plan

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Updated on October 18th, 2022

Prediabetes is a condition in which blood sugar levels are elevated but not high enough to be diagnosed with diabetes. It can develop into diabetes if you don’t get care for it. When a person has been given such a diagnosis, healthy eating is a terrific approach to start fighting back. As a result, it is advised that a prediabetes food plan would be extremely beneficial in this situation. It is brimming with beneficial nutrients that will assist you in maintaining a healthy lifestyle.

 

Features

The level and then the kind of carbs we consume has a big impact on whether we become prediabetic or not. Because the body converts all carbohydrates into glucose, the amount of glucose in the blood at any specific minute is properly managed by the hormone insulin. The goal of the prediabetes meal plan is to keep the body’s glucose levels in check. This meal includes entire fruit and vegetables (non-starchy ones such as green leaves, broccoli, and asparagus), nitrate-rich foods (celery, rhubarb, and beetroot), whole grains (oats, barley, rye, whole grain rice), and lean protein.

As long as you maintain a low sugar intake level, you can modify the prediabetes meal plan to fit into your other diet. It is also suitable for those who lead a moderately active lifestyle. Before starting the meal plan, consult with your dietician to ensure that you are following your nutritional requirements.

Benefits of the diet

The prediabetes diet encourages healthy eating by eliminating processed foods and emphasizing nutrients like proteins, complex carbs, and fiber. These foods can promote weight gain while also lowering the risk of obesity. The meal plan is also quite adjustable, as you can tailor it to your keto dietary requirements. This option is made possible by lowering carbohydrate content while increasing protein and healthy fats.

Because paleo diets are low in refined and easily digestible carbs, many supporters believe they are an excellent alternative for persons with diabetes or prediabetes. This implies that the prediabetes meal plan can also be used for your paleo diet needs. The recipes are adaptable, freshly sourced, and generally natural, ensuring that each dish is packed with nutrients.

Another remarkable feature of the prediabetes meal is that eliminating simple and refined sugar helps prevent sugar spikes, which can lead to elevated blood sugar levels. This may aid in slowing the onset and progression of diabetes in the body.

This diet is beneficial not only for those with prediabetes but also for those who live sedentary lifestyles. It’s also a good way to keep your blood sugar in check. Additionally, if you want to lower your cholesterol, you can use the meal plan.

Meal Plan

Prediabetic Meal Plan

Day 1

Breakfast (281 calories)

 

Snack (66 calories)

  • Pistachios

Lunch (325 calories)

Snack (95 calories)

Dinner (428 calories)

  • Slow-Cooker Vegetable Soup with Parmesan cheese
  • Whole-wheat bread witholive oil

Day 2

Breakfast (276 calories)

Snack (77 calories)

  • Cherries

 

Lunch (344 calories)

  • Chipotle-Lime Cauliflower Taco Bowls

Snack (95 calories)

  • Apple with cinnamon

Dinner (411 calories)

  • Lentil
  • Roasted Vegetable Salad

Day 3

Breakfast (276 calories)

  • Cinnamon Roll Overnight Oats
  • Raspberries
  • Chopped pecans

Snack (30 calories)

Lunch (344 calories)

  • Chipotle-Lime Cauliflower Taco Bowls

Snack (62 calories)

 

Dinner (483 calories)

  • Chicken Sausage and Peppers
  • Cooked brown rice with olive oil
  • Mixed greens with Italian vinaigrette dressing

Day 4

Breakfast (276 calories)

  • Cinnamon Roll Overnight Oats
  • Raspberries
  • Chopped pecans

Snack (77 calories)

Lunch (344 calories)

  • Chipotle-Lime Cauliflower Taco Bowls

Snack (62 calories)

  • Orange

Dinner (450 calories)

  • Lemon-Herb Salmon with Caponata & Farro

Day 5

Breakfast (276 calories)

  • Cinnamon Roll Overnight Oats
  • Raspberries
  • Chopped pecans

Snack (30 calories)

  • Plum

Lunch (344 calories)

  • Chipotle-Lime Cauliflower Taco Bowls

Snack (103 calories)

  • Cherries

Dinner (457 calories)

  • Spaghetti Squash and Meatballs
  • Mixed greens with Italian vinaigrette dressing

 

Day 6

Breakfast (276 calories)

  • Cinnamon Roll Overnight Oats
  • Raspberries
  • Chopped pecans

Snack (129 calories)

  • Cherries

Lunch (275 calories)

  • Slow-Cooker Vegetable Soup with shredded Parmesan cheese

Snack (62 calories)

  • Orange

Dinner (464 calories)

Breakfast (349 calories)

Snack (62 calories)

  • Orange

Lunch (254 calories)

  • Slow-Cooker Vegetable Soup with shredded Parmesan cheese

Snack (95 calories)

  • Apple

Dinner (444 calories)

  • Mushroom-Sauced Pork Chops
  • Cooked brown rice

 

Extra Tips

  1. Trying to cut off carbohydrates isn’t always a good idea. Potatoes and peas, for example, are high in carbohydrates and have significant nutritional value. On the other hand, many low-carbohydrate foods can provide the same nutrients. People with prediabetes may benefit from substituting lower carbohydrate foods for high carbohydrate foods.
  2. Processed and refined foods, such as trans fats, white bread, pasta, rice, and packaged snacks, are low in fiber and nutrients, causing blood sugar to spike dramatically. Substituting more nutrient-dense foods for these foods will help slow glucose release into the bloodstream. Therefore avoid them at all costs.
  3. If you also want to lose weight, you should appropriately mix this meal plan with some regular exercise for optimum results.
  4. For a good result with this diet plan, you should get its ingredients fresh and natural.
  5. People with prediabetes must maintain as constant a blood sugar level as possible. It is easier to avoid fluctuations if you eat frequent meals throughout the day.

Shopping List

Dry Goods and Pantry Snacks

Spices, Seasonings, and Condiments

  • Low-sodium bouillon and broth
  • Mustard
  • Balsamic, white, or other vinegar
  • Olive oil
  • Cooking spray
  • Light salad dressing
  • Spices such as cinnamon, ginger, basil, oregano, pepper, rosemary
  • Baking powder and baking soda
  • Vanilla extract

Vegetables

Fruit

  • Apples
  • Pears
  • Oranges
  • Tangerines
  • Bananas
  • Strawberries
  • Blueberries
  • Avocados

https://www.youtube.com/watch?v=QmQs275BE50

Conclusion

The prediabetics diet is an excellent way to maintain your health, manage your blood sugar, and stay active while keeping your body alive. The meal plan also has several advantages, such as the potential for weight loss and the development of a healthy lifestyle. So, if you believe that the key benefits of this diet plan will assist your physical and mental health, don’t hesitate to give it a try.

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Prediabetic Meal Plan