{"id":10756,"date":"2024-03-22T12:23:50","date_gmt":"2024-03-22T12:23:50","guid":{"rendered":"https:\/\/davelevy.info\/wiki\/?p=10756"},"modified":"2024-08-15T09:36:14","modified_gmt":"2024-08-15T09:36:14","slug":"prediabetes-diet","status":"publish","type":"post","link":"https:\/\/davelevy.info\/wiki\/prediabetes-diet\/","title":{"rendered":"Prediabetes diet!"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"what-are-the-key-components-of-the-prediabetes-diet-1044925b\">What are the key components of the prediabetes diet?<\/h2>\n\n\n\n<p>There is no specific diet for prediabetes, but there are some important modifications you can make to your diet. These include:<\/p>\n\n\n\n<!--more-->\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat more whole fruit and vegetables, especially the non-starchy variety like green leaves, broccoli and asparagus. Other useful inclusions are those rich in a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24134873\/\" target=\"_blank\" rel=\"noreferrer noopener\">compound called nitrate<\/a><em>,<\/em> these include celery, rhubarb and <a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/ingredient-focus-beetroot\">beetroot<\/a> \u2013 including these may help reduce blood pressure and improve circulatory health.<\/li>\n\n\n\n<li>Make wholegrains your staple, such as jumbo oats, barley, rye, wholewheat flour, <a href=\"https:\/\/www.bmj.com\/content\/344\/bmj.e1454\" target=\"_blank\" rel=\"noreferrer noopener\">wholegrain rice<\/a>, especially basmati or wild rice.<\/li>\n\n\n\n<li>Choose lean sources of protein. These help keep you full and reduce the urge to snack \u2013 examples include chicken breast, <a href=\"https:\/\/www.diabetes.co.uk\/food\/fish.html\" target=\"_blank\" rel=\"noreferrer noopener\">fish<\/a> and seafood, legumes, unsalted nuts and seeds.<\/li>\n\n\n\n<li>Include some dairy such as yogurt and cheese, or fortified plant-based alternatives.<\/li>\n\n\n\n<li>Minimise refined \u2018white\u2019 carbs, sugar, sweetened drinks and starchy veg like potatoes.<\/li>\n\n\n\n<li>Minimise red and processed meats, aiming to keep within <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/meat-nutrition\/\" target=\"_blank\" rel=\"noreferrer noopener\">guideline amounts<\/a>.<\/li>\n\n\n\n<li>Minimise the saturated and trans fats in your diet, focusing instead on the heart-healthy fats in oily fish, nuts and seeds, as well as fruit like olives and avocado.<\/li>\n<\/ul>\n\n\n\n<p>Don\u2019t forget:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wise-up on <a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/portion-sizes\" target=\"_blank\" rel=\"noreferrer noopener\">portions<\/a> \u2013 it may be useful to weigh out your pasta and rice until you can gauge the appropriate quantity for a serving.<\/li>\n\n\n\n<li>Cook clever \u2013 avoid over-cooking foods like rice and pasta, instead create more \u2018resistant starch\u2019 by cooking, cooling and thoroughly <a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/carbs-and-cooking\" target=\"_blank\" rel=\"noreferrer noopener\">reheating carbs<\/a> such as <a href=\"https:\/\/www.nhs.uk\/common-health-questions\/food-and-diet\/can-reheating-rice-cause-food-poisoning\/\" target=\"_blank\" rel=\"noreferrer noopener\">rice<\/a>, pasta and potatoes.<\/li>\n\n\n\n<li><a href=\"https:\/\/web.archive.org\/web\/20240515064556\/https:\/\/www.cdc.gov\/diabetes\/managing\/eat-well\/meal-plan-method.html\" target=\"_blank\" rel=\"noreferrer noopener\">Plate up perfectly<\/a> \u2013 fill half of your plate with non-starchy vegetables, a quarter with lean protein and the final quarter with wholegrains.<\/li>\n<\/ul>\n\n\n\n<p>This was <a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-is-the-prediabetes-diet\">copied <\/a>from the BBC good food diet<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the key components of the prediabetes diet? There is no specific diet for prediabetes, but there are some important modifications you can make to your diet. These include:<\/p>\n","protected":false},"author":1,"featured_media":10757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_share_on_mastodon":"0"},"categories":[21],"tags":[2055,2054,918],"class_list":["post-10756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life-death","tag-diet","tag-health","tag-life-death"],"share_on_mastodon":{"url":"https:\/\/mastodon.social\/@davelevy_eu\/112139320247638707","error":""},"jetpack_featured_media_url":"https:\/\/davelevy.info\/wiki\/wp-content\/uploads\/2024\/03\/dinner-alicepasqual-unsplash-twist-w1240.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/posts\/10756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/comments?post=10756"}],"version-history":[{"count":2,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/posts\/10756\/revisions"}],"predecessor-version":[{"id":11310,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/posts\/10756\/revisions\/11310"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/media\/10757"}],"wp:attachment":[{"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/media?parent=10756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/categories?post=10756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/davelevy.info\/wiki\/wp-json\/wp\/v2\/tags?post=10756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}