What to eat to not get diabetes

10 Golden Rules of Healthy Eating When You Have Prediabetes

Here are 10 sound diet principles that can keep your average blood sugars from creeping upward, among other health benefits.

• Skip the sugary drinks. No sweet tea. No juice. No soda. No sweetened lemonade. No mocha latte coffee creations. "My number one recommendation to people is: Don't drink your sugar," says Barbara Borcik, RD, CDCES, who works at Clinical Associates in Reisterstown, Maryland. Sugary drinks provide nothing more than empty calories, and they won't help you feel full. "All the sugary drinks out there are a real risk factor for obesity," Borcik stresses. A study published in December 2017 in Obesity Facts found a link between sugar-sweetened beverage consumption and obesity among children and adults. And a study published in Circulation showed that sugary beverages increased the risk of type 2 diabetes.
• Pull back on portions. You still can eat many of the foods you like; just have smaller amounts of them, Borcik says. Cut out high-calorie, junky snacks, and save your decadent desserts for special occasions. And when you’re dining at a restaurant, consider splitting a dish or taking half of it home to eat as leftovers the next day, recommends the American Diabetes Association. Remember that even healthy foods can lead to weight gain if you eat too much of them, and being overweight is a primary risk factor for type 2 diabetes, according to the Mayo Clinic.

RELATED: 8 Steps for Weight Loss Success if You Have Type 2 Diabetes

• Fill up on fiber. Eat plenty of high-fiber foods, including vegetables, fruits, beans, and whole grains, according to the Mayo Clinic. Fiber helps you feel fuller longer and thus eat less to avoid weight gain, according to MedlinePlus. The National Institute of Diabetes and Digestive Kidney Diseases suggests filling at least half your plate with nonstarchy vegetables. (The American Diabetes Association has a long list of options, including peppers, asparagus, broccoli, and mushrooms.) These vegetables are diabetes-friendly because they tend to be high in fiber and low in calories and carbohydrates, says Joelle Malinowski, RD, CDCES, of Ellis Medicine in Schenectady, New York. She suggests sautéing them in light oil, steaming, or baking in the oven to keep them healthy. And don’t overthink the type of veggie you’re buying. “Fresh, frozen, and canned veggies are all nutritious options for people with prediabetes,” says Lori Zanini, RD, CDCES, who is based in Dana Point, California. If opting for canned, however, be sure to choose the low-sodium variety for a heart-healthy option.
• Be choosy about fats. Your diet should have some fat, but Malinowski says to opt for the healthiest sources: monounsaturated (such as olive oil, nuts, seeds, and avocado) and polyunsaturated (such as walnuts, flaxseed, and fish), according to Harvard T.H. Chan School for Public Health. “Fats which come from avocados, nuts, oily fish, and other plant oils have a heart health benefit,” Rose-Francis says. That’s important because diabetes and cardiovascular disease are linked, Malinowski says. Rose-Francis says to prioritize these healthy fats over foods that include saturated or trans fats.

RELATED: The Best and Worst Fats for Heart Health

• Go for healthy grains. Fiber-rich grains such as quinoa and brown rice are healthier choices than white rice and pasta. “Refined grains are processed to remove the fiber,” Rose-Francis says. “In people with diabetes, fiber can improve blood sugar levels, promote increased satiety, and consequently control weight.” The Cleveland Clinic suggests consulting the nutrition label while at the grocery store and looking for a product with the word "whole" in the first ingredient and at least 3 grams (g) of fiber per serving.
• Ditch meat from time to time. Plant-based diets — which call for limiting or avoiding animal products, and instead prioritize whole foods such as legumes, whole grains, and nuts — aid the treatment and prevention of type 2 diabetes and reduce the risk of comorbidities like cardiovascular disease, obesity, and hypertension, according to a May 2017 study published in Journal of Geriatric Cardiology. “The plant-based diet isn't for everyone, but think about swaps, like maybe choosing olive oil over butter,” Malinowski suggests. Plant-based diets include vegan, vegetarian, Mediterranean, pescatarian, and flexitarian eating plans.

RELATED: Study Suggests Why a Plant-Based Diet May Help Prevent Type 2 Diabetes

• Drink alcohol only in moderation. Men should have no more than two drinks a day, and women no more than one, according to the CDC. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits (80 proof). (And, as Everyday Health has previously reported, one panel of health experts has recommended that drinking guidelines for men be changed to no more than one alcoholic drink per day.) In any case, if you’re trying to lose weight or be as healthy as possible, consider limiting your alcohol intake even more or ditching it altogether. “Alcohol is a very calorie-dense beverage, which means it can supply a lot of calories, cause unwanted weight gain, and supply few nutrients for the body,” Rose-Francis says. Malinowski suggests limiting alcohol to once a week or abstaining completely if weight loss is your goal. “It’s better to lose it if you want faster results,” she says. “Plus, alcohol sometimes increases appetite, which makes you reach for crappier foods.”
• Pick healthy proteins. Malinowski says to pay attention to your protein intake, too. Protein helps keep your blood sugars steady by slowing the absorption of carbohydrates in the bloodstream, according to the Cleveland Clinic. Plus, protein helps you feel full — which could mean less snacking later. A rule of thumb: Opt for lean sources of protein. The ADA suggests fish like salmon and herring, which are high in omega-3 fatty acids, healthy plant proteins like tofu, beans, and nuts, and reduced-fat cheese and eggs.

RELATED: 8 Diabetes-Friendly Chicken Recipes to Make for Dinner

• Choose lean meats. If you choose to eat meat, go lean. To easily identify lean red meats, look for cuts that have the word "round" or "loin" in their name, such as top round or pork loin, according to the U.S. Department of Agriculture (USDA). The label should say it’s at least 90 percent lean. When buying white meat, opt for skinless chicken or turkey, or remove the skin while cooking. Also consider adding fish to your diet twice a week as part of a diet that can help diabetes prevention, according to the ADA. Bake, broil, roast, grill, or sauté rather than fry to keep it lean, Borcik says.
• Stay hydrated. People can sometimes mistake thirst for hunger, which can lead to overeating and weight gain, Zanini says. So drink plenty of water. “It will help your body function more optimally, give you more energy, and it has been shown to aid in weight management,” she says. Plus, Borcik says staying hydrated helps to lower your blood sugar. A previous study found the more water study participants drank, the less likely they were to develop high blood sugar.

RELATED: 12 Tips for Preventing Dehydration

Diet and Exercise Go Hand in Hand for Preventing Type 2 Diabetes

A prediabetes regimen also includes regular exercise — both aerobic and strength training — to help you get to a healthy weight and maintain it once you're there, says Borcik. Plan for at least 30 minutes of aerobic exercise most days of the week and strength training two to three times per week, according to the CDC.

Borcik also suggests sneaking exercise into your daily activities by parking farther from the entrance at the mall or your office building, using the stairs instead of elevators, and taking a walk around your workplace at lunchtime.

And remember: The best way to prevent type 2 diabetes is to follow a healthy lifestyle, which includes making smart food choices. If your diet could use a makeover, don't wait until your doctor sounds the prediabetes alarm to make changes. An ounce of prevention is worth a pound of cure.

RELATED: How Exercise Helps Prevent and Manage Type 2 Diabetes

Additional reporting by Beth W. Orenstein.

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