1.Whole grains, oats, channa atta, millets and other high fiber foods should be included in the meals. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts.
2.Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.
3.High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one's diet. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.
4.Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fiber help lowering down the blood sugar levels and thus are healthy.
5.Good fats such as Omega 3 and MUFA should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.
6.Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be consumed lesser than the others.
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monadarling
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Hi I am 60+ South Indian (malayali) and just been diagnosed as being pre-diabetic. Can I do a pre-diabetic diet AND also do a 2 meal intermittent fasting-breakfast at 9 am and Supper at 3 pm only? Any harmful effects due to the pre-diabetic condition for the fasting? I am already doing it, also exercising and dont feel any fatigue. But would like to know if I am right
Hi sorry I did not notice the date. Fact is I went for a Blood sugar test today and got a result of 5.75 after fasting for 16 hours. That condition I believe is borderline or pre-diabetic. I am six feet tall, with a waist line of 44 inches and weight of 96 kilos. I take Amlosun 5 for BP and Rozavel 10 for Cholestrol. Both are under control for years.
I have only 2 meals-breakfast at about 9 am and lunch at 3 pm. Then fast till 9 am the next day. I do not feel fatigue. I do stretches for 20 minutes and treadmill for 15 minutes and walk again for 10 minutes in the evening. I don't have cravings, do not feel overly thirsty etc.
My only query: Is fasting for 16 hours have any negative effects now that I am pre-diabetic or borderline diabetic?
I do hope to see my Doc but having seen the post above thought I'd ask. Thanks
Thank you for your response. It is good you asked the question for members to help you.
I am afraid you need to consider life style change to reduce your weight and waist line, every where they talk about South Asian waist line. Lower abdomen fat is the big problem.
Cut down on your carb intake, reduce your portion size of food intake and do regular exercise, You can manage diabetes with out any medication.
I eat three meals a day, breakfast 10 AM, Lunch 1PM, evening meal before 7PM.
My fasting time between evening meal and breakfast is 15 to 16 hours, I am managing fine, it works for me but may not work for you. This is because our body is different.
When we fast for a longer time we use stored energy, this is good as we are burring stored fat and not giving time for new fat storage. I have not given an answer to your question but you can find in the answer in my reply.
Food, please eat over ground veg, for now avoid grain food. Watch out for free and hidden sugar. There are few Asian species you can take, you can also eat some green veg steamed.
What food do you eat for your two meals?, quantity?
Thanks a lot Sandy. You have been most kind. You are right- Asian food is Carb heavy. I was having generous portions of rice, beef etc I have now gone to salads, fish, lentils and other protein rich Asian foods. Have downloaded a diet plan for it. Also taking Apple Cider Vinegar every day. Will still see my Doc as he has my file, case history etc.
" Low-carb diets transformed all our lives: How four Britons shed the pounds and tackled life-changing conditions using the low-sugar method GPs swear by"
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