How To Not Suck At Following Your Pre-Diabetic Diet

No one wants to follow a boring diet. Then again, no one wants to die even more. When it comes to following a pre-diabetic diet, you're making a conscious decision to change your lifestyle before you face fighting off the latter.

We're going to help you not suck at it.

Yeah, yeah, the word "diet" sounds like deprivation.

"Don't eat this. Stop eating that." Ugh!


But, it doesn't have to be like that.

The good news is a pre-diabetic diet is not only healthy but includes delicious foods that have benefits beyond diabetes prevention.

You can follow this diet, and doing so allows you to control your future.

Take your destiny in your own hands

According to the Yale School of Medicine:

"Pre-diabetes is a condition in which blood glucose levels are higher than normal, but not high enough for a diagnosis of diabetes."

Diabetes is a serious health condition that can lead to stroke and death.

The critical thing to note is that it isn't too late. Pre-diabetes is not an end.

In fact, with a pre-diabetic diet, this course can be reversed.

You can do it without suffering from deprivation, too.

what is diet?

A diet is just what you eat. It's that simple.

If you want to get fancy, Merriam-Webster lists four definitions for the word diet. Only the last has anything to do with losing weight.

pre-diabetic diet

For whatever reason, we seem to all see the word as the very last definition, which brings to mind sadness and lack of variety in your food.


However, healthful eating is colorful and varied.

In fact, on a pre-diabetic diet, you'll likely have foods you've never enjoyed before.

bella on beauty and the beast

Exploring new recipes, new cooking techniques, and trying new foods are what drive people to travel the world. Food is culture.

When your health forces you into food exploration and learning new things about what fuels us, it can be a fantastic journey with the right mindset.

Sometimes, making these changes is all about perspective. Having fun with this kind of lifestyle change is possible.

Pre-Diabetes and You - What You Need To Know

person holding black tube

A pre-diabetic diet is an action step, it's a battle cry.

It's also often a way to turn the tide against diabetes.

In other words, being diagnosed with pre-diabetes is a warning sign.

If you don't make changes now, you face a higher chance that type 2 diabetes will develop.

You have the opportunity to change that, starting today.

Did you know?

According to the Mayo Clinic, many people with pre-diabetes generally have no signs or symptoms.


If you're generally healthy otherwise, it's easy to blow off those preventative doctor visits.

Or, the doctor's recommendation to eat this kind of diet.

Unfortunately, time is not kind in this situation: if you're at risk and do nothing you'll likely end up with type 2 diabetes diagnosis.

So, what do you do?

You Absolutely Must Understand This:

You can reverse a pre-diabetes diagnosis through weight loss, diet, and exercise.

Let's put it this way:

stick figure fighting

But, following your diabetic diet isn't just about choosing the right foods. It's going slow, one step at a time, and changing your lifestyle.


Did you know?

The American Diabetes Association reports that research has found you can reduce your risk of developing type 2 diabetes by as much as 58 percent by simply losing weight and exercising regularly.


By making a few lifestyle changes, small things like eating a pre-diabetic diet and going for a walk a few days per week, you can treat your pre-diabetes and even reverse it!

You're probably wondering how:

By making a few lifestyle changes, small things like eating a pre-diabetic diet and going for a walk a few days per week, you can treat your pre-diabetes and even reverse it!

You're probably wondering how:

Focus on the prevention of type 2 diabetes

A diagnosis of pre-diabetes does not automatically mean diabetes will soon follow. Keep focused on your goal, not daily mistakes or challenges.

Sticking to this diet means setting realistic goals:

It's not a ton, the magic number is 10 to 15

The American Diabetes Association says,

"Being overweight raises your risk for type 2 diabetes, heart disease, and stroke. It can also increase the risk of high blood pressure, unhealthy cholesterol and high blood glucose (sugar).

If you are overweight, losing weight may help you prevent and manage these conditions. And you don't have to lose a lot of weight to improve your health — even losing 10-15 pounds can make a big difference."

But that's not all:

The nice thing about this is that the next two steps will make weight loss much more manageable.


If you do these things, you will "tip the scale!"

via GIFER

two girls trying out a weighing scale

Diet

Of course, you know diet is your main weapon -- it's why you are here.

We will talk more about that in just a moment.


Exercise

Don't go! Stay with us:

Exercise comes in so many different forms.

Some people go to the gym religiously. Most of us don't.

A realistic starter goal is simply to incorporate more movement into your daily tasks. Pedometers and other activity monitors can help in this process and make it fun.


The point is just to move more!

Easy ways to accomplish that:

  • Take a 30-minute walk around your neighborhood
  • Have a bike? Take a short ride
  • Try a new workout video on Youtube every week
  • Compete with your own pedometer - set a new record every week!

Whatever it is, as long as you are increasing your activity, you're moving in the right direction.


The Pre-Diabetic Diet Building Blocks

At this point, you're probably really wanting to know what this magical diet is all about — honestly, no magic, other than just good, wholesome foods.

The kicker is:

The more you know about this diet, the easier it is to work into your busy life.

Keep on reading; there is so much to learn!


Macronutrients: a huge word that means three little things

Macronutrients are the basic building blocks of your diet.

Everything you eat falls into three groups:

  • carbohydrates
  • protein
  • fats

You need them all, in the correct proportions, to beat pre-diabetes.


That's right! Balance, not deprivation!

Zero carb diets are not the balance needed to manage pre-diabetes and diabetes.

Now, more than ever it's vitally important to strive for that balance.


Why you should follow the nutritional recommendations

The USDA publishes the Dietary Guidelines for Americans every five years. The 2015-2020 Dietary Guidelines for Americans says that these things are considered "characteristics of a healthy eating pattern":

sliced strawberry and oranges
  • More fruits and vegetables, all the time
  • Whole grains, but less than the fruits and veggies
  • Fat-free or low-fat dairy, seafood, legumes (beans) and nuts in moderation
  • Fewer meats, including processed meat and poultry
  • Fewer sugary foods, especially beverages
  • Fewer refined grains (like white bread)
  • We don't know about you...

    but we're not seeing "no" or "never" in that list.

    dietary guidelines pie chart

    Carbohydrates

    Carbohydrates, or "carbs," have the most impact on our blood sugar. You want to avoid spikes in blood sugar on a pre-diabetic diet.

    Starches, sugar, and fiber are all included in the carbohydrate group.

    Healthy carbs include things like whole grains, fresh fruit, vegetables, legumes, and low-fat dairy.


    Why you need to care:

    Glucose, a form of sugar, is what fuels your body.

    Our bodies easily convert carbs over to glucose.

    This is why our blood sugar levels are quickly impacted by how many carbs we eat per meal or snack.

    The simple carbs and most refined sugars, like sodas, candy, and highly processed foods have the fastest effect. Complex carbs have a somewhat slower one.

    That is also why it health experts recommend that we consume "complex" carbohydrates more regularly and limit "simple" carbohydrates. They don't jack your blood sugar up as fast.


    Did you know?

    Our bodies actually need carbs and fats to function properly, but some types are healthier than others

    The USDA recommends that 50 percent to 60 percent of our calories come from carbohydrates.


    Protein

    Protein is known as the "building blocks" for our bodies.

    Our muscles, bones, blood, skin, and even hormones all require protein to develop and repair.

    Fortunately, there are many sources of protein available for our diet.

    protein rich food

    Healthy sources of protein:

    • Meats
    • poultry
    • seafood
    • eggs
    • nuts and beans

    Experts recommend that 10 percent to 35 percent of our daily calories come from protein.


    Fats

    Fats, or lipids, are often regarded as the "bad" stuff that we should avoid.


    But don't get discouraged!

    Fats in moderation are part of a well-balanced diet and certainly part of a pre-diabetic diet plan.

    Just like carbohydrates, fats are not all created equal. Avoid saturated fats and trans fats.

    There are healthful fats, that in moderation are part of a pre-diabetic diet.

    Healthy hint:

    • DOs:
    • olive, canola, safflower, sesame, or sunflower oil
    • Don'ts
    • Limit consumption of animal fats like butter and lard
    • Avoid trans-fat rich vegetable-shortening

    Here's what a pre-diabetic diet looks like:

    Now You Know Why, Here's the Pre-Diabetic Diet Plan

    This diet plan focuses on balance, moderation, and nutrient-dense foods.

    It also means eating regularly throughout the day to maintain consistent blood sugar levels.

    Absolutely no starvation in eating throughout the day!

    Delicious foods to eat

    The pre-diabetic diet is all about consuming healthy nutrients from all of the food groups:

    • Fruits
    • Vegetables
    • Whole grains
    • Proteins
    • Low-fat dairy


    Sketchy foods to avoid

    As with most healthy diets, you should avoid some foods when striving to eat a pre-diabetic diet.

    Limiting foods high in sodium is important.

    But there's more:

    Decrease simple sugars and saturated fats.

    This not only reduces the risk of developing diabetes...

    It is good for heart health -- and the scale.

    Eating a diet high in sugar and saturated fats results in weight gain, increased cholesterol, and yes, increased blood glucose.

    Ultimately, these things increase the risks of developing type 2 diabetes.


    The skinny on artificial sweeteners

    There is much debate about the benefits, and even alleged dangers, of artificial sweeteners.

    But, let's be honest:

    If you weren't facing a diagnosis of diabetes or prediabetes, it would be unnecessary to replace some of the sugar in your diet with artificial sweeteners.

    But for you or your loved one, some consideration for these "little cheats" may need to be given.

    Artificial sweeteners have been on the market for decades.

    They can help curb a sweet tooth with no sugar and no added calories. Thus making this diet less difficult to stick to.

    While in general, it is best to try to reduce the number of sweets consumed, it's also important to note that artificial sweeteners can assist in decreasing calorie and sugar intake.

    Moderation. There, we said it again.


    Did you know?

    As pointed out by the Cleveland Clinic, the FDA has approved six artificial sweeteners which have been scientifically shown to be safe for consumption.


    For a person living with diabetes or prediabetes, selecting a diet soda or drinking tea sweetened with an artificial sweetener is a far better option than the high sugar often found in sweet beverages.

    variety of food on wooden coaster

    The Best Ways to Stick It to Pre-Diabetes

    You have several different methods to choose from for a pre-diabetic diet.

    Whichever way you choose, the first thing is MINDSET.

    You're changing your lifestyle to beat an invisible foe before it ever materializes.

    Here are the best ways to triumph in your quest to stick to it.


    The art of food journaling and tracking

    One practice that you can apply to any of the diet plans that you wish is keeping a food diary.

    Another is meal planning and tracking your food consumption.

    Both have a proven track record for success.

    Kendall Krouse, M.D. for ABC News writes:

    "In a recent study by the Kaiser Permanente Center for Health Research, participants who kept food journals lost almost double the weight of their nonjournaling counterparts."

    Before you assume you could never keep a journal:

    Technology to the rescue!

    Fortunately, there are many apps available for food journaling.

    Some are free, like MyFitnessPal, and others may require paid subscriptions.

    But, if you're not up for the high-tech route, a notebook and a pencil will do just fine.

    Here are some other options:

    The strength of the plate method

    It's one of the easiest ways to follow a pre-diabetic diet is to employ the plate method.

    This method also happens to be the same Choose My Plate guidance provided by the USDA for a healthy diet.

    choose myplate now

    The premise is easy.

    You will visually divide your plate into sections, and then fill those sections with a variety of foods for balance.

    The USDA also provides 10 tips for implementing the Choose My Plate guidelines into a healthy lifestyle.

    We've put them in this handy chart for you:

    myplate, mywins

    The Magic in Carbohydrate Counting

    Carbohydrate counting, also known as "carb counting," is just as it sounds -- you count the grams of carbohydrates you eat each day.

    Often this technique is used for insulin-dependent diabetics. However, it can also be part of a pre-diabetic diet.


    Who cares how many grams of carbs they eat?

    You do, you've got a disease to destroy before it changes your lifestyle for you.

    Remember, carbs can affect blood sugar very quickly, leading to spikes.

    Here's a handy carb calculator to determine how many carbs you should allow on your plate in a day

    Want to do the math on that yourself?

    The National Institute of Diabetes and Digestive and Kidney Diseases states:

    One gram of carbohydrate provides about 4 calories, so you’ll have to divide the number of calories you want to get from carbohydrates by 4 to get the number of grams.

    For example, if you want to eat 1,800 total calories per day and get 45 percent of your calories from carbohydrates, you would aim for about 200 grams of carbohydrate daily. You would calculate that amount as follows.

    • .45 x 1,800 calories = 810 calories
    • 810 ÷ 4 = 202.5 grams of carbohydrate

    But wait!:

    It is still best used in combination with a food diary.


    Oh, and when it comes to diet, here's an essential thing for your success:

    Fiber.

    Don't run away just yet!

    It's a weapon you'd be smart to use.

    Fiber is filling, has little impact on blood sugar, and helps ward off the feelings of hunger.

    It's also known to help with bathroom regularity.


    But, most importantly for you...

    ...the benefits of fiber also include dropping your risk for diabetes.

    It also helps drop your risk for heart disease, and even some cancers.

    Experts agree that the benefits of fiber are huge, but better yet...

    some carbs high in fiber are truly delicious.

    • Bananas
    • blueberries
    • oranges
    • sweet potatoes

    The Institute of Medicine recommends different amounts of fiber for different people:

    dietary fiber for men and women

    The Power of Food exchanges

    The American Dietetic Association created a food exchange list, standardizing serving sizes for each food group. You then plan how many exchanges each you have a day and how to distribute those throughout your day.

    As with all eating plans, but especially the food exchange method, being mindful of portion sizes is critical.

    We've included a handy chart below to explain:

    (Designer_start) please create an exchange infographic based on the chart below Sample Exchange Daily Meal Plan - place here - remove graphic below. (Designer_end)

    The math simply put:

    • One exchange of carbohydrates is equal to 15 grams and 80 calories.
    • One exchange of proteins is 7 grams and 35 calories.
    • One exchange of fat is 5 grams and 45 calories.


    What that means for you at mealtime:

    If your goal is a 1,200 calorie meal plan...

    ...and your carbohydrate goal is 45 grams per meal and 15 grams per snack:

    Your breakfast might be something like 1 starch, 1 fruit, 1 milk (which would total 45 grams of carbs).

    sample exchange daily meal plans

    Glycemic index

    Last but not least, the Glycemic Index (GI) method helps you choose foods that have a lower impact on your blood glucose. Each food is given a value on the index, and the goal is to choose foods that have low or medium values.

    glycemic index

    Meal Planning for the Pre-Diabetic Diet

    Once you determine which method you will use to manage your diet, the next major tool to use is to start meal planning.

    Meal planning is a defense against temptation.

    The first step in meal planning is often just starting your food diary.

    Make a point to record everything you eat over two to three days.

    Recording your regular eating habits for a short period will provide you with a benchmark.

    Why does it matter?

    Once you really know what you have been eating, you can make small changes here and there which will add up.

    Don't be intimidated! Meal planning is easier than you think.

    Look:

    Pre-planning meals

    Once you get your journaling started, you can start pre-planning your meals.

    I've always found it most helpful to plan a week, out at a time.

    If that's too much for your situation, try planning a day or two at first. Then build on that.

    What works varies by individual

    Some find it is easiest to record all of the preplanned meals in their food diary and then follow the plan. This practice also keeps the food budget evenly distributed throughout the day and is a piece of accountability often needed when starting these types of lifestyle changes.

    Whatever length of time you start planning for, days or a week, or even a month, this is essential:

    Don't forget the snacks!


    Did you know?

    Snacking is actually good for maintaining your blood sugar levels.


    The unexpected importance of snacking

    I know, I know!

    Snacking isn't often viewed as a healthy habit, however, believe it or not, it is.

    Snacking promotes steady blood glucose and prevents hunger.

    Giving you staying power.

    We are less likely to cave to temptations when we consume regular snacks.

    Hunger is a powerful motivator and can be the catalyst for unwise food choices.


    Snacking Fact

    Snacking in the evening can also help reduce fasting blood sugars. Glycogen, which is what our body converts glucose to for reserves, is stored in our muscles and liver. In the middle of the night, our body naturally releases glycogen from the liver to maintain functions as we sleep. This "glucose dump" is often triggered by lower blood glucose levels from overnight fasting.

    Pro tip, combine a carb and a protein in your snacks to help maintain blood sugar levels overnight!


    Meal prep makes it easy

    The best hack to stay on track with any wellness plan is preparation.

    Meal prep will save you time, money, and act as a deterrent to "cheating."

    If you have delicious, healthy foods at your fingertips it's less likely you'll overindulge in less healthy options.


    Meal prep will keep you on track for days and those days are enormous wins.

    Shopping for a Pre-Diabetic Diet

    Now for the fun part!

    You're going grocery shopping for the pre-diabetic diet.

    Once you've decided on your meal plan and are ready to do your meal prep, you need to get all of the beautiful ingredients in the house to make your creations.

    fruits and vegetable supermarket

    Fresh, fresh, fresh

    Concentrate on buying fresh foods.

    Frozen fruits and vegetables have the same nutritional values as fresh, so those are fine.

    But not so much processed foods: limit the amount of processed pantry staples you buy, as they are often higher in fat and sodium.

    Also, a piece of fresh fruit or a high protein snack like a boiled egg packs far more nutritional punch than anything you can get in a bar out of a box. Remember that.

    We're nearly there, there's some shopping tips you need to know!

    The USDA Choose My Plate has sample menus, including shopping lists, available. Prepared lists and menus are a great place to start if you're feeling overwhelmed by these changes.


    Shop the perimeter of the store

    Years ago I learned a little trick that makes perfect sense:

    When you are grocery shopping, shop the outer edges of the store for the majority of your foods.

    Most grocery stores have fresh vegetables, fresh meats, and dairy on the outer edges of the market. The aisles are more "pantry" and often "processed" items.

    Now, this is not to say that cereal, canned goods, bread, and other items can't be part of your diet.

    However, foods like fresh greens, fresh fruits, lean meats, yogurts, and cheeses -- all of which are typically around the perimeter of the store -- have less impact on your blood sugar.


    Beware of "fat-free" labels

    While lean cuts of meat and low-fat dairy are recommended, use caution with processed foods that are labeled "low-fat" or "fat-free."

    Often, for better flavor, these foods will have higher sodium and sugar to compensate for the flavor loss when decreasing the fat content. While this may be ok for some weight-loss diets, increased sugar and sodium is ultimately detrimental for someone trying to follow a pre-diabetes diet.


    The never ending check for sodium levels

    Sodium is in nearly everything, especially prepackaged and processed foods, and consequently, we end up consuming far more sodium than recommended.


    Did you know?

    According to the American Diabetes Association, "the average American takes in about 3,400 mg of sodium per day." That is 1,100 mg more sodium than is recommended by the Food and Drug Administration.


    That's not hard to do at all.

    The most significant risk associated with consuming too much sodium is the on the heart.

    Diabetes plays a big part in cardiovascular health, so when you are at increased risk with pre-diabetes, limiting sodium now will do your heart right.


    Cooking Techniques That Rock the Pre-Diabetic Diet

    Cooking for the pre-diabetic diet has all kinds of options.

    The only technique you really should avoid is frying, as it adds far too much fat to be healthy for anyone.

    Here are some great alternatives to frying:


    Grilling

    First is grilling, which is a healthy way to quickly prepare various proteins like lean beef, chicken, pork, or seafood. Grilled vegetables are also a delicious treat!

    grilling barbecue meat and vegetables

    The nice thing about grilling is it requires very little clean up afterward.

    And, after you do your food prep, throwing together some kababs, or putting together foil packets of vegetables to place on the grill while your protein cooks are simple, simple, simple!


    Broiling

    For those who live in a climate where grilling isn't possible all year round, broiling can be a nice alternative. Broiling is a super simple way to get that "grilled" flavor indoors by using your oven.


    Baking/Roasting

    You can still bake or roast your favorites while eating the pre-diabetic diet.

    Roasted chicken is a delicious option. Pair it with roasted vegetables on a cookie sheet, and you have an easy pre-diabetic diet friendly meal.


    Poaching

    While it isn't one of the more popular cooking techniques, poaching is a perfect way to cook fish and eggs without added fat.

    This cooking method is an excellent alternative for people who enjoy soft egg yolks in fried eggs. Rather than frying the egg, poach it, which uses water rather than fat, and still have all the flavor with none of the added fat!


    Steaming

    Steaming is one of the perfect ways to cook fresh or frozen vegetables. Of course, seafood like shrimp, crab, or lobster is delicious when you steam it with a bit of Old Bay Seasoning or a bay leaf.

    Steaming vegetables has never been more convenient than now. You can now buy frozen vegetables in steamer bags, which makes preparing your side dish possible with just the push of a few buttons.

    Veggies also maintain their nutritional value when steamed, so no worries about losing any nutrients in the process.


    Avoid frying

    As previously stated. Fried foods are high in fat, and usually high in sodium. It is best to avoid fried foods and choose one of the cooking methods mentioned earlier for a pre-diabetic diet.

    Now, let's bring on the menus:


    Sample Menus

    The USDA Choose My Plate program offers sample menus that can help guide you through learning these healthy eating habits on a pre-diabetic diet.

    The sample menu covers two full weeks of meals and snacks for a family of four and includes a grocery list linked in the shopping section above. The site also includes a recipe book.

    But, we've gathered some of our favorite ideas here:


    Breakfasts

    Everyone always says that breakfast is the most important meal of the day.

    Its importance rests in the fact that it triggers your body that the fasting is over. This meal is the start of maintaining steady blood glucose levels throughout the day.

    Why not do it with amazingly rich peanut butter?


    Peanut Butter Raisin Oatmeal:

    This simple breakfast is fast and is easy for on the go.

    Notice the carbohydrates (and fiber) of the whole grain oats paired with the protein in the peanut butter. Another option would be to replace the raisins with a piece of fresh fruit and skip the orange juice.

    • 1 cup cooked oatmeal
    • 1 tablespoon peanut butter
    • 1/4 cup raisins

    Beverage: 1 cup orange juice


    Lunch

    This lunch is fresh and light but has a little bonus of a chocolate chip yogurt cookie -- which proves that if everything is in moderation, nothing is off limits.

    woman carrying basket of fruits and vegetables

    Green Salad with Honey Lemon Chicken

    You could substitute any greens like spinach or kale for the romaine lettuce.

    • 1 cup romaine lettuce
    • 3 ounces sliced Honey Lemon Chicken*
    • 3 slices tomato
    • 5 slices cucumber
    • 2 tablespoon vinaigrette dressing**
    • 1 slice whole-wheat bread
    • 1/2 teaspoon tub margarine
    • 1 Chocolate Chip Yogurt Cookie*

    Beverage: 1 cup low-fat milk


    Dinner

    Beef and potatoes are still a part of the pre-diabetic diet. Yes, you can still have comfort food sometimes!

    • Marinated Beef Recipe
    • Mashed potatoes:
    • 1 cup cooked potatoes
    • 1 tablespoon low-fat milk
    • 2 teaspoon tub margarine
    • 1 cup mixed vegetables (frozen)
    • 1 teaspoon tub margarine

    Beverage: Water, coffee, tea


    Evening snack

    The evening snack will help maintain steady blood sugar through the night during sleep. It's a vitally important piece of a pre-diabetic diet and one you will not want to skip.


    Yogurt Parfait:

    Low-fat yogurt combined with oat cereal and chopped nuts makes a good protein-carbohydrate duo in this snack.

    • 3/4 cup low-fat vanilla yogurt
    • 1/4 cup toasted oat cereal
    • 1 tablespoon chopped nuts
    • 1 tablespoon raisins

    Did you know?

    Following a pre-diabetic diet is good for your body in more ways than one. Lowering your risk of diabetes is just the tip of the iceberg.


    Additional Health Benefits of the Pre-Diabetic Diet

    The pre-diabetic diet is a balanced diet based upon the USDA recommended nutritional guidelines. Eating this diet lowers your risk of developing type 2 diabetes.

    But wait, there's more:


    Lower cholesterol

    Lowering cholesterol can have drastic impacts on health. The American Heart Association says:

    "High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack, and stroke. If you have other risk factors such as smoking, high blood pressure or diabetes, your risk increases even more."

    You're doing your cardiovascular system a favor by doing all you can to keep your cholesterol in check.

    two woman doing exercise

    Increased energy

    Eating a healthy and well-balanced diet ultimately results in more steady energy that lasts throughout the day. From the experts at Harvard Medical School:

    "Because different kinds of foods are converted to energy at different rates, some — such as candy and other simple sugars — can give you a quick lift, while others — such as whole grains and healthy unsaturated fats — supply the reserves you'll need to draw on throughout the day."

    They also note that while refined sugars may give that "quick boost," it quickly fades, which often results in that sugar "crash" shortly after consuming the sugary snack.


    Better focus

    What you eat can impact how well you focus. Brains need energy and get that fuel from the foods we eat. Unbalanced diets cause our minds to suffer.

    UCLA Professor of Neurosurgery and Physiological Science has studied the impact of nutrition, exercise and sleep have on brain function. He says,

    “Food is like a pharmaceutical compound that affects the brain. Diet, exercise and sleep have the potential to alter our brain health and mental function.

    This raises the exciting possibility that changes in diet are a viable strategy for enhancing cognitive abilities, protecting the brain from damage and counteracting the effects of aging.”


    To Your Health!

    So, there you have it. Eating the pre-diabetic diet, also known as a balanced, healthy diet has far more benefits than just warding off the possibility of developing Type 2 diabetes. The health benefits are numerous, including things like brain and heart health.

    Have you been following a pre-diabetic diet? Tell us about your experience in the comments.

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