I
found out I have pre-diabetes. I'm very confused and don't know what I
should do to treat it. My friend told me to avoid all fruits. Could
you help me with how to treat my new diagnosis and if it's ok to eat
fruit?
Pre-diabetes can often lead to Type 2 Diabetes over time, but research
has shown that intervening early can actually return elevated blood
glucose levels back to normal. Studies have shown that people with
prediabetes can prevent or delay the development of type 2 diabetes by
up to 58 percent through changes to their lifestyle that include modest
weight loss and regular exercise.
So you have some questions about diet changes?
With diabetes, it is all about controlling how many
carbohydrates you consume, not restricting them. It is often helpful to
have a sweet now and then to help you stick to your eating pattern. Even
though sugar will affect your blood glucose levels, you should focus
more on your carbohydrate intake. Sometimes you might have to read the
food label to see how much sugar is in an actual product- foods like
cookies and pies are high in added sugar, and looking at the ingredient
list for "sugar" is always a good indicator.
However, fruit is a healthful carbohydrate and recommended along with vegetables, low-fat dairy, and whole grains.
If you are going to eat fruit, just try to stick to a serving size each meal. Below are some examples:
- one small fruit
- 1/2 cup canned fruit with juice
- 1/4 cup of dried fruit
- 17 small grapes
- 1 cup of cut up fresh fruit
- 1/2 cup100% fruit juice
With pre-diabetes, one of the main goals should be to keep insulin
requirements as low as possible. You can do this by limiting foods with a
higher glycemic index (GI) and eating more food with a lower GI.
For
example, bananas and pineapples contain a higher GI and should be
consumed less than fruits like strawberries, blueberries, grapefruit,
apples, grapes, or raspberries.
A healthy diet along with daily exercise can prevent pre-diabetes from
becoming full-blown Type 2 Diabetes, so try the best you can and
remember everything in moderation!
If you want more advice on pre-diabetes, I suggest talking to a Certified Diabetes Educator (CDE).
Easy Almond Strawberry Salad
Servings: 4
Ingredients
- 3 cups fresh baby spinach
- 1/2 cup sliced fresh strawberries
- 1/4 cup sliced honey-roasted almonds
- 1 tablespoon cider vinegar
- 1 tablespoon honey
- 1 1/2 teaspoons sugar
Directions
-
In a large bowl, combine the spinach, strawberries
and almonds. In a jar with a tight-fitting lid, combine the vinegar,
honey and sugar; shake well. Drizzle over salad and toss to coat. Serve
immediately.
Diabetic Tip: Mix the dressing and keep it on the side, and use it sparing
yummy
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