PREDIABETES NUTRITION GUIDE

Accessing the Black Pre-diabetes Nutrition Program you will:

Learn how to manage your diabetic symptoms by improving what you eat. In some cases, you may be able to reverse your prediabetic indicators.

Reverse your Prediabetes by Eating Better

We want to help you make lasting changes to help reverse pre-diabetes for good. This page provides information related to pre-diabetes. What foods to eat for pre-diabetes, how to create a plan that's specifically tailored to you and your condition. A few other tools that are included are the Glycemic Index and DASH Diet can be helpful in getting your eating habits under control and finding the best foods to build into your new lifestyle plan. In our 1-on-1 or small group coaching, you will get guidance on how best to incorporate your cultural foods to reverse pre-diabetes. 

To learn more about our approach to helping you manage and reverse
your prediabetes click on the link below

Group & 1:1 Nutrition Coaching 

Let us help you perfect your prediabetes lifestyle:

* What is Prediabetes?

* Symptoms of Prediabetes

* How to Reverse Prediabetes

* Foods to Eat

* Recommended Lifestyle Improvements

* The Cultural Plate + DASH Diet

What is prediabetes?

Prediabetes means you have higher than normal blood glucose (sugar) levels and that you're heading toward Type 2 Diabetes. The good news is, you've caught it early enough to avoid letting your condition become worse. Before we start to make lifestyle changes, it is helpful to know exactly what prediabetes is.

According to the American Diabetes Association, you have prediabetes if:

1.         Hemoglobin a1c is between 5.7-6.4%
   
2.         Fasting Blood Glucose is between 100-125 mg/dL
   
3.         Oral Glucose Tolerance Test 2 hours after eating reads between 140-199 mg/dL
   

The a1c % is the percentage of your red blood cells carrying sugars.

Blood glucose can also be measured through a fasting glucose blood test or an oral glucose test.

These typically measure insulin resistance, which means that your body is not using insulin properly. Insulin is a hormone released by the pancreas in response to glucose. When your body is using insulin properly, the process looks like this:

• You eat a meal. Blood glucose rises. The pancreas releases insulin. The insulin unlocks the cells in the body. Glucose enters the cells, and Blood glucose lowers.
  

In someone with insulin resistance, the cells in the muscles and cells no longer respond to insulin and cannot take up glucose from the blood. Insulin can no longer interact with cells and be used as energy.  Instead, the glucose remains in the bloodstream, causing your blood sugar to remain high. The result is Pre-Diabetes.

 Improve your Prediabetes symptoms and take action — today!

Nutrition habits to build on to help manage your prediabetes

1. Portion control is very important in managing and reversing prediabetes. Blood glucose spikes are directly related to the amount of food you eat in one meal. The amount of carbohydrates in a meal has the greatest influence on blood glucose spikes. Therefore, portion control can assist in lowering or stabilizing blood glucose.

Learning to reading food labels, using measuring cups, measuring spoons, and a food scale are tools to use to ensure you're eating an appropriate portion.  A major part of your prediabetes plan is implementing portion control.

2. Eat More Fiber Fiber should your friend. Recent studies show that a diet high in fiber reduces the risk of prediabetes progressing to Type 2 Diabetes. Fiber-rich foods slow down the absorption of glucose into the bloodstream. This allows for a slow rise in blood sugar after a meal. Another powerful benefit of fiber-rich foods, they keep us satiated for longer. This cuts down the need for snacking between meals. Someone seeking weight loss, can also benefit by eating more fiber.  Please note that adding way too much fiber at one time can cause digestive problems. We recommend starting slow.

3. Build on Your Cultural Plate 

Many of the Caribbean food staples are good for maintaining a balanced meal. For example dark leafy greens, beans, fresh fruits, and vegetables. However, some of the food staples in the Caribbean diet can be high in complex carbohydrates. 

As mentioned earlier, eating too many carbs in one meal setting can cause spikes in blood glucose. It is important to know your carb tolerance to prevent blood sugar spikes and lowering blood glucose.

Here is the Black Prediabetes Nutrition  approach to helping people build a successful prediabetes and type 2 diabetes lifestyle:

• Our prediabetes meal plans emphasize eating:
• Cultural foods and Caribbean staples
• High-protein plant-based foods and meats such as chicken, fish, and lean meat
  
• Various low glycemic index foods can help regulate your blood sugar levels
  
• Complex carbohydrates such as beans, vegetables, and high-fiber starches

• Our nutrition education plans are for people with diabetes to take into consideration the time and how much food they are eating, to avoid spikes or crashes in your glucose levels

• We believe in moderation, helping you find realistic and achievable ways to reach your goals.

• Lifestyle habits you can implement to help manage stress and keep active.
  

What About The DASH Diet?

As the name states Dietary Approach to stop hypertension was originally developed for hypertension. But researchers have found that the diet improves prediabetes. In addition, the eating plan has been effective in reducing the risk of high blood pressure and LDL cholesterol, two risk factors for heart disease, insulin resistance, and obesity.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.

The plan recommends:

• Eating vegetables, fruits, and whole grains
  
• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  
• Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  
• Limiting sugar-sweetened beverages and sweets
  

Backed by science

Our prediabetes program is based on the latest science and aligned with CDC protocols for diabetes prevention. 

 We personalize plans based on your body type, food preferences, and lifestyle. 

How to work with us?

Want more nutrition help. 

Next steps:

Join the nutrition workshop!