The Prediabetes Diet - What to Eat

What can I eat?

The number one question I get.

This episode centers on the critical role of diet in managing prediabetes and type 2 diabetes. Megan and Danna talk about how the foods we consume directly influence our blood sugar levels and overall health. They emphasize the importance of incorporating fiber-rich foods, lean proteins, and healthy fats into our meals to stabilize blood sugar and prevent spikes. You will gain practical insights on which foods to prioritize and which to avoid, alongside easy meal and snack ideas. Additionally, Danna and Megan address common myths surrounding diabetes, such as the misconception that all carbs must be eliminated, and provide guidance for making sustainable dietary changes.

Key Takeaways:

• Diet plays a crucial role in managing prediabetes and type 2 diabetes effectively.

• Incorporating more fiber-rich foods helps to stabilize blood sugar levels significantly.

• Eating vegetables before carbs can mitigate blood sugar spikes after meals.

• Understanding the impact of stress on blood sugar is essential for overall management.

• Regularly monitoring blood sugar levels can empower individuals to make informed dietary choices.

• Small changes, like swapping refined carbs for whole grains, can lead to substantial health improvements.

---

Kicking Off Diabetes Awareness Month

With November being Diabetes Awareness Month, your hosts, Danna Levy Hoffmann and Megan J. McCrory, are here to drop some wisdom bombs about prediabetes and type 2 diabetes. The goal is simple: to bring awareness and help you better understand these conditions, even if they run in your family like they do for Danna.

The Scoop on Prediabetes

Hey food lovers! Today, Danna and Megan are unraveling the mystery behind diet and prediabetes, a condition you really don’t want to ignore. It's all about understanding what you put in your "mouth hole!" Diet is a big deal for keeping prediabetes in check, and Danna and Megan are here to break it down.

---

Why Blood Sugar Balance Matters

So, what's going on inside your body when you eat? Megan explains that not all foods mess with your blood sugar. Foods high in carbs are what you need to watch out for because they break down into glucose, the sugar your body uses for energy. Your pancreas jumps into action when it senses food, producing insulin to handle the glucose. But when insulin and your body stop playing nice, that’s when prediabetes creeps in. Keeping those sugar levels stable means avoiding that dreaded rollercoaster and sticking to a hill-like graph instead. Hill, not a mountain!

The Power of Simple Vegetables

Let’s get our superhero capes on because Megan is ready to shout about some superstar foods. Veggies are your new BFFs! From leafy greens like kale to cruciferous champs like broccoli, the more, the merrier. Moderation in proteins, especially lean ones like chicken and fish, is key. Don’t forget about healthy fats like avocados and nuts that keep your blood sugar steady. Carbs aren't the enemy either—just pick the right ones. Think whole grains over refined carbs.

---

Snack Like a Pro

You know those snack attacks that hit between meals? Megan’s got you covered. Pack Greek yogurt with some berries or a handful of almonds to fuel you up. No need to boycott carbs completely—just bring the fiber and protein along for the ride. And almonds? They’re always a win.

---

Mythbusting Minute: Carb Chat

Let's crush a common myth: Pre-diabetics have to cut out all carbs. False! Danna and Megan agree that cutting out whole food groups isn't the way to go. It’s about balance and not beating yourself up if you slip. Remember, it's a marathon, not a sprint, and every new meal is a fresh start.

---

Listener Q&A: Real Talk with You

Ever thought you might be prediabetic? You're not alone. Our listener, "Imaginary Sarah," wonders how to manage her diet with a busy life. Megan's suggestion? If cooking isn’t your jam, there are meal services that cater to pre-diabetics. And remember, Indian food with all its lentils and spices is a delicious option that can fit into your meal plan without extra effort.

John the Ghost asks about family history and diabetes. Megan assures us that while family history can increase risk, it’s not a guarantee you'll get it. Small diet shifts and good habits, like eating those veggies, can make a big difference.

---

Let’s Wrap It Up

So, what’s the takeaway? Small changes, like swapping in whole grains or adding more fiber to your meals, can help manage blood sugar and even reverse prediabetes. You’ve got the power to make changes one snack, one meal, one day at a time.

Keep an eye out for the next episode where Danna and Megan will explore diabetes medications. Until then, chew wisely, stay healthy, and stay frickin’ awesome!

Stay Frickin’ awesome!

If you have been diagnosed with prediabetes then check out this free lifestyle change program with curriculum from the CDC.

More Episodes for you to check out…