In 2012, I was diagnosed with prediabetes. I run, I try to stay healthy and I maintain a low BMI. I didn’t think I would be a candidate for prediabetes, let alone stand on the verge of a type 2 diabetes diagnosis.
But every year I get tested and every year for the past four years, I fall into the prediabetes category. Turns out, I am not alone. In fact, almost one out of three Americans have prediabetes and only 10 percent know about it. I did learn some healthy eating habits to share with you:
For every meal and snack, eat a variety of food groups. I used to eat an apple for a snack, but I should do more. A nutritionist suggested adding in two to three food groups each time you eat. For example, instead of only an apple, get a wheat cracker, smear peanut butter on it and add a slice of an apple. This gives you fiber, protein and a fruit.
Eat colorful vegetables. This nutritionist suggested concentrating on dark green and orange vegetables. I’ve never heard this before, but apparently orange vegetables offer contain beta-carotene, which is great for eyesight and eliminating free radicals–important for diabetics. I am now incorporating orange bell peppers and sweet potatoes into my meals. And sometimes eating pumpkin pie with no guilt.
Avoid fruit juice. You’ll find too many added preservatives.
Choose proteins labeled 92% lean/8% fat ground meat. Use leaner cuts of meat such as pork loin, tenderloin, top round and chuck roasts.
Try to avoid grains labeled multi-grain, stone ground and seven grain.
Use this method for oils:
Good oils: liquid at room temperature, i.e., olive oil, avocado oil, coconut oil
Bad oils: Solid at room temperature, i.e., butter
Try one new grain per week to add variety to your diet. For me, I’ve found I like quinoa and add roasted veggies to it.