Get plenty of fruits and vegetables in your diet to prevent type 2 diabetes.
Prediabetes is when the blood glucose levels are higher than normal, but not high enough to be considered diabetes. If you had a diagnosis of prediabetes, there is good news: a study in the New England Journal of Medicine determined that people with prediabetes can prevent type 2 diabetes by making healthy lifestyle changes. Good nutrition is one way to prevent type 2 diabetes. Let fruits and vegetables be the basis of your diet.
Fruit
Fruit is an important source of vitamins, minerals and fiber, and it is a key component of a healthy diet. Fruit contains carbohydrates from the natural sugar called fructose. One small piece of whole fruit, such as an apple, or 1/2 cup of frozen or canned fruit is considered one carbohydrate serving. When choosing canned fruits, avoid those with added sugar or sitting in heavy syrup. Dried fruit can also be a great choice, but watch your portion sizes. Berries, melons, oranges, mangoes and other fruit can all be part of your diet.
Non-Starchy Vegetables
Like fruit, non-starchy vegetables are full of vitamins, minerals and fiber, but with less carbohydrates. Non-starchy vegetables include carrots, salad greens, cucumbers, tomatoes, and peppers. When buying canned or frozen vegetables, look for those without added sodium or sugar. Aim for three to five servings of non-starchy vegetables each day. One serving is equal to 1 cup of raw vegetables or 1/2 cup of cooked vegetables.
Starchy Vegetables
Starchy vegetables also provide vitamins, minerals and fiber, but with a carbohydrate content similar to fruit. Examples of starchy vegetables are corn, green peas, butternut squash and potatoes. The American Diabetes Association categorizes starchy vegetables as a whole grain, along with other foods like rice and pasta. Due to the carbohydrate content, you need to watch your portion sizes. Typically, 1/2 cup of starchy vegetables equals one carbohydrate serving.
Healthy Plate Method
An easy and quick way to watch portion sizes and manage prediabetes is to use the healthy plate method. The American Diabetes Association outlines steps that involve drawing an imaginary line down half of your plate, and then another line down one of the two halves. In the largest section --- one half of your plate --- you place the non-starchy vegetables. In the two quarters, you place starchy vegetables or whole grains in one, and lean meat (or meat substitute) in the other. Add an eight ounce glass of nonfat milk and one serving of fruit on the side.
