Best Diet For Prediabetes – Day 1: Grilled Chicken Chalupas Choose red cabbage over green cabbage to increase the amount of beneficial vitamins and minerals such as choline, potassium and vitamins A and C. Even better? Add a slice of avocado to each chalupa to increase the amount of insoluble fiber and heart health benefits.
1 sloop: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugars, 3g fiber), 19g protein. Diabetic exchanges: 2 lean meat, 1 starch, 1/2 fat.
Best Diet For Prediabetes
Day 2: Ginger Halibut with Brussels Sprouts To cut the sodium without losing that unique umami flavor, use Worcestershire, coconut aminos or low sodium soy sauce instead of regular soy sauce.
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1 Brussels sprout steak: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugars, 3g fiber), 24g protein. Diabetic exchanges: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Chopped Beef This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, on a bun, or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic exchanges: 3 lean meats, 2 starches.
Day 4: Cinnamon Apple Pork Chops The cinnamon that adds flavor to this main dish has a stabilizing impact on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this mashed cauliflower, which is similar to mashed potatoes, but without the same calories, carb content, or blood sugar impact.
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1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugars, 4g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a fantastic way to use up leftover Thanksgiving turkey. And it is a real pleasure for the family! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugars, 3g fiber), 34g protein. Diabetic exchanges: 3 starches, 3 lean meats, 1/2 fat.
Day 6: Rosemary Chicken with Spinach and Beans Don’t be fooled by the high carbohydrate content. Eating beans regularly is associated with better blood sugar control and lower blood pressure, making these complex carbohydrates an excellent choice for people with diabetes.
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1 half chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrates (5g sugars, 6g fiber), 41g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Peppers These well seasoned ground turkey stuffed peppers are so flavorful you won’t even miss a real cheddar cheese. Complete the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugars, 4g fiber), 40g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Day 8: Sausage and asparagus goats This dish can also be quickly and easily adapted to cut the carbohydrates and more than double the fiber by simply replacing the whole grain pasta with a chickpea-based pasta. Enhance the flavor even more by placing roasted cherries or sun-dried tomatoes.
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1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugars, 4g fiber), 17g protein. Diabetic swap: 2 lean meats, 1-1/2 starches, 1 vegetable.
Day 9: Tuscan Fish Packets Tilapia is an excellent source of B12, a vitamin that is depleted with regular metformin use. Make the dish more substantial by doubling or tripling the amount of zucchini, a low-starch vegetable perfect for people with diabetes. The foil packets also make this low-calorie fish a snap when it comes to cleanliness.
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugars, 7g fiber), 38g protein. Diabetic exchanges: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s nice to have a quick meal to prepare after you get home from work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, North Carolina
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3 oz cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrates (4g sugars, 3g fiber), 28g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1/2 fat.
Day 11: Chicken Ole Foil Dinner Comforting and complex, this dish contains four (or more, depending on the salsa you choose) different plant-based ingredients, making it a healthy home run for people dealing with diabetes.
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugars, 6g fiber), 37g protein. Diabetic exchanges: 4 lean meats, 2 starches, 1 fat.
Day 12: Quinoa Peppers Without Stuffing Quinoa is definitely a “go for it” grain for people with diabetes because it’s high in protein and low on the glycemic index, meaning it causes a slower, more steady rise in blood sugar . It’s also a good source of at least seven other vitamins and minerals that promise to protect your body from the effects of aging, including vitamins C and E, calcium, folate, manganese and potassium. Since this dish is solid in flavor and protein, you can even skip the sausage to create a nutritious and filling meal.
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1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starches, 2 medium-fat meats.
Day 13: Cedar Plank Salmon Improving blood levels of vitamin D is known to help prevent and reverse diabetes, and salmon is an excellent source of this hard-to-find nutrient. Fish also doubles hunger pangs because it’s packed with a decent dose of omega-3 fatty acids as well as protein! Since each filet is naturally low in carbohydrates, you can still serve it with a starch such as half a cup of brown rice, quinoa or amaranth to make it hearty and complete.
1 steak with 2 scoops of gravy: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Day 14: Chicken Ratatouille with Artichoke This Mediterranean-inspired meal includes artichokes, a vegetable that’s extra beneficial for people with diabetes thanks to the surprisingly high amount of blood sugar-stabilizing fiber in each piece. You can also make the dish more robust by adding another heart-healthy Greek food, olives.
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1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrates (4g sugars, 4g fiber), 28g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my cooking, and this hearty pan-fried meal has built a reputation for being tasty. People actually approached me in public asking for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugars, 3g fiber), 17g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or from your market will work beautifully. I like to get as many different ones as possible. —James Schend, deputy editor of Taste of Home
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1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugars, 3g fiber), 12g protein. Diabetic exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach Parsley and Avocado If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By combining this sweet stone fruit with the glucose-stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to eliminate disease-causing inflammation.
1 half chicken breast with 1/2 cup parsley: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrates (4g sugars, 3g fiber), 36g protein. Diabetic exchanges: 5 lean meat, 1 fat, 1/2 starch.
Day 18: Mediterranean Pot Roast Dinner If you’re in the mood for old-fashioned comfort food, this diabetes-friendly dish will easily become a favorite. Ingredients like lean meats and low-carb vegetables work together to offset the blood sugar spikes normally associated with starchy potatoes. To cut calories and lower your carb count, cut the number of potatoes by a third and replace with extra servings of tastier ingredients like mushrooms, tomatoes and onions.
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5 ounces of cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrates (6g sugars, 4g fiber), 37g protein. Diabetic Swaps: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Day 19: Cod with healthy tomato sauce This tasty recipe is great for people looking for a simple and satisfying way to increase their fish intake. Eating fish two to three times a week is recommended for people with diabetes, as it is a lean protein that does no harm.
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