What is a Prediabetes Diet?

The Mediterranean Diet can help

The Mediterranean diet is a great option for people with prediabetes. It is based on the traditional foods eaten in countries around the Mediterranean Sea, such as Greece, Italy, and Spain. This diet emphasizes fruits, vegetables, whole grains, and healthy fats, such as olive oil and nuts. It is also low in processed foods and red meat.

Studies have shown that the Mediterranean diet can help people with prediabetes lose weight, improve blood sugar control, and reduce their risk of developing type 2 diabetes. For example, one study found that people with prediabetes who followed the Mediterranean diet for three months lost an average of 10 pounds and saw their blood sugar levels drop by 20%.

Other Tips for Managing Prediabetes

In addition to following a healthy diet, there are several other things you can do to manage prediabetes and reduce your risk of developing type 2 diabetes, including:

Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Lose weight if you are overweight or obese: Losing even a small amount of weight can help improve blood sugar control.

Get enough sleep: Aim for 7-8 hours of sleep per night.

Manage stress: Chronic stress can raise blood sugar levels. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Quit smoking: Smoking damages the blood vessels and can increase your risk of developing type 2 diabetes.

Talk to your doctor

If you have been diagnosed with prediabetes, talk to your doctor about developing a management plan that is right for you. This plan may include dietary changes, exercise, and medication. By following your doctor's recommendations, you can help reduce your risk of developing type 2 diabetes and its complications.