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Prediabetes: Tips and Information
Prevent Diabetes by eating well!
With our Prediabetes / Impaired Glucose Tolerance Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out your healthy body weight, compute your body mass index (BMI)
- If you are overweight, you must know that weight loss, even modest, could improve your health. Reaching a healthy weight could be sufficient to prevent diabetes.
- Adopt a regular schedule for your meals and snacks.
- Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
- Move! Physical activity lowers blood sugar, improves effectiveness of insulin produced by the body and helps reduce excess weight, if any.
- If you are beginning, set realistic goals.
- Choose an activity that you like and that fits your lifestyle.
- Gradually increase the duration and frequency in order to get to 30-60 minutes of moderate activity, 3 to 5 days a week.
- The duration can be spread over the day. For example, 10 minutes of bike to go to work, 10 minutes gardening and 10 minutes playing with children.
- If you are over 45, the Canadian Diabetes Association, the Canadian Medical Association and the Quebec Diabetes Association recommend a test for diabetes screening every three years. If you have other risk factors, a more frequent screening is recommended.
- To know more about prediabetes/impaired glucose tolerance:
- Prediabetes, Canadian Diabetes Association
- Prediabetes FAQs, American Diabetes A
- Fact sheet: Impaired Glucose Tolerance (IGT), International Diabetes Federation
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
What you should watch out for
- At the grocery store, choose products without trans fat. For example, make sure the list of ingredients do not show hydrogenated oil.
- Sweeteners do not cause blood glucose fluctuations, but they are not recommended because they maintain sugar cravings.
- A vitamin D supplementation might be useful. Consult your doctor to know if it is recommended in your case.
- If you drink alcoholic beverages, do so with moderation: Not more than one drink/day for women and two drinks/day for men.
What you should NOT do
- Avoid sweet alcoholic drinks (dessert wines, cocktails, and liquors) because they are high in sugar and can cause a rapid rise in blood sugar.
- Don’t skip meals and avoid fasting. Breakfast is especially important.
FAQ: Prediabetes / Impaired Glucose Tolerance
I have diabetes, hypertension and I want to lose weight. What meal plan should I choose?
We recommend that you consult your doctor and/or a registered dietitian, that will give you the best advice in this regard.
This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada’s Food Guide recommendations, and can therefore contribute to reduce your blood pressure.
Info Nutrition: Prediabetes / Impaired Glucose Tolerance
The most recent recommendations (references) for Impaired Glucose Tolerance consist of some 42 nutritional targets that must be attained day after day, so as to ensure optimal control of blood glucose and body weight, as well as to preserve one’s health.
These 42 targets can be grouped as follows:
- Proper daily calorie intake, to promote the achievement and maintenance of a healthy weight. We offer 2 caloric levels to best meet your own needs: 1,700 and 2,100 calories per day.
- Optimal intakes of vitamins and minerals, especially sodium
- Optimal intakes and distribution of carbs, fat and protein
- Optimal intakes of good fats (monounsaturated, polyunsaturated)
- No trans fat, and limited amounts of saturated fats, added/concentrated sugars and alcohol
- The recommended proportions of the various food groups
- Vegetables and Fruits, including the essential dark green and orange vegetables
- Protein foods
- Whole grain foods
The following table shows that our mpaired Glucose Tolerance Meal Plans have consistently met the nutritional recommendations since their launch, on May 18th, 2011.
Articles: Health
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.