prediabetes diet

Prediabetes diet is better than struggling with diabetes!

Diabetes Mellitus is a chronic disease occurred due to high blood glucose levels. It is spreading among human beings all over the world in an epidemic level. People have to suffer from this disease due to several reasons such as genetic factors, excess body weight, and bad life style practices and bad food habits.  Medications can cure diabetes up to some degrees. Prediabetes is a state in which blood glucose levels are higher than normal level. It is an intermediate stage between normal condition and diabetes condition. Providing a higher attention to prediabetes stage, you can avoid becoming a diabetes patient. What you have to do in terms of controlling the disease is, moving to a healthy life style. This includes good, quality eating practices and exercising. Moving on to quality eating habits, prediabetes diet plays a crucial role in terms of creating a healthy people.

What is disease known as Diabetes mellitus? And how prediabetes is interconnected with diabetes disease?

Glucose is the major source of energy for the cells in human bodies. Those glucose molecules are broken down within cells to produce energy rich molecules known as Adinosene triphosphate (commonly called as ATP). ATP supply power to numerous cellular processes. The process of maintaining blood glucose level at a steady or balanced state is called as glucose homeostasis. Blood glucose level of normal human being is around 82 to 120 mg/dL. There are internal mechanisms to regulate one’s blood glucose level. Internal mechanism of the body to regulate blood glucose level in a normal range is associated with a negative feedback mechanism between pancreatic islets, liver, fat tissues and skeletal muscles. Pancreas produces insulin, as it is an endocrine gland. Insulin helps to glucose uptake mechanism and converted to glycogen decreasing glycogen breakdown. Since; there is important feedback system to maintain a normal blood glucose level.

diet for prediabetes
diet for prediabetes

Diabetes mellitus is a chronic disease linked with elevated blood glucose levels. The reasons for this disease are due to relative insulin deficiency, insulin resistance or it can be due to both reasons. When pancreas cells are not able to produce sufficient amount of insulin, or the body does not respond to the insulin; the glucose collected in the blood instead of absorbing by the cells in the body. This process governs its way to prediabetes and then develops in to diabetes. Prediabetes is a state in which blood glucose levels are higher than normal blood glucose levels. But, in this stage, the blood glucose level is not high enough to be diagnosed as diabetes. But the body cells are starting to express the resistance to insulin hormone.

The dark side of prediabetes…

Over the time, prediabetes can be shifted to Diabetes mellitus which cause severe damages to your body such as blood vessel damages, heart diseases, kidney diseases, loss of mobility and blindness.

The Global prevalence of diabetes has increased to a pandemic level and it is the most common and serious metabolic disorder. It is considered as one of the most top causes for death in the modern world. Treatment for diabetes mellitus includes either the administration of insulin or blood glucose lowering agents. Both dietary control and physical exercise should be attached with the treatments. Maintaining a healthy lifestyle, self care practices and education on diabetes important aspect of the diabetes disease management process.

Before getting the critical disease Diabetes, you can control yourself without being a victim of it. If you have a keen attention about your body and physical state, you can easily identify that. You can recognize that you are at the entrance point to the disease level and putting a foot backward where you can shift to a normal condition. It is because the margin between normal state and diabetes state is identified as prediabetes. Let’s find out this with a better understanding.

What is Prediabetes?

If a person is having high blood glucose levels than a normal healthy person, but not in the range of diabetes patient is called as “Prediabetes”. If one’s blood glucose level is between 100 and 125 mg/dL, it is said that he is having prediabetes. And, there is still ample of time to control high blood glucose levels and prevent from being a diabetic person. Each year there are about 5% to 10% of people having diagnosed as developing diabetes. Changes in dietary styles and life styles can reduce developing this risk by 40% to 75%. Usually, 5% to 10% of people having prediabetes can move to normal stage each year.

prediabetes diet plan
prediabetes diet plan

So, this prediabetes state is some sort of opportunity to initiate you and change yourself without progression to diabetes. There are some key steps that you must be taken for the sake of your health and betterment such as healthy and quality diet and frequent exercises.

Golden rules to practice for your betterment

There are some basic golden rules that you must practice in order to get away from high blood glucose levels.

You must skip sugary foods and drinks. They can be soft drinks, juices with added sugar, tea or coffee, soda, toffies, snacks or even any other attractive sweets. Sugar provides you only a high amount of calories. It does not provide you any other nutrients for your betterment. So, skipping sugars is the best method of lowering your blood glucose levels and obesity.  Other thing is, you must cut off taking carbohydrates. Adding starchy food such as bread, pasta, noodles, white rice, buns and snacks have lot of carbohydrates; thus, they have high amount of calories. As overweight is a risk factor for diabetes type 2, you must away from getting obesity by having high carbohydrates. Even though you have to consume healthy foods, you must consider not eating excess amount of foods too. That is because; it also acts as a reason to gain weight.

It is good if you can fill up your tummy with high fiber food stuffs. Those high fiber foods can be fruits, vegetables, pulses and grains. This leads to make your stomach to a satiety level for a long lasting time, where you do not feel hungry for a long time. It is recommended to add half of your plate with high fiber diets as vegetables. As you are getting healthy foods, you must skip bad fats too. But, your diet should be composed with good and quality fats. You can provide good fats by coconut and olive oils, nuts and seeds and apparently you must avoid getting bad fats.

More tips for a healthy diet…

It is good if you can shift to low fat yoghurt, fat free or low fat milk or skim milk etc. And also, you must shift to lean red meats. Adding fish to your diet is also good to prevent from getting diabetes and other heart diseases.

And you have to avoid getting alcohol too. You have to drink a lot of water per a day. Because some people mistakenly understand thirst as hunger and eat a lot of foods, which leads its way to getting overweight. It is good staying always hydrated, which leads to lowering your blood glucose levels.

best diet for prediabetes
best diet for prediabetes

You have to do exercises at daily basis. And you have to walk at least 30 minutes per a day to improve your physical state. Diet and exercise go hand in hand. You can follow aerobics too. Anyway, all you want is to cut your excess weight and burn calories. If you are unable to do exercises, please move away from elevators and shift to using stairs and having a small walk around your garden even.

Now you have an idea what kind of steps to take forward to prevent from moving prediabetes stage to diabetes stage. Obeying all the instruction is a must for maintain a good health. But, if you can have a deep view for above mentioned golden rules, you can find that; many rules are associated with your diet pattern. So, your diet plays a crucial role in the way to make yourself in to a healthy human being.

Let us find out how your diet relates to prediabetes?

When you eat more calories than your recommended daily value, excesses are stored in your body as fats. This leads to weight gain. Mainly body fat starts to collect around belly and this directly links to Insulin resistance. There the insulin cannot easily move to your blood stream to decrease the blood glucose levels. This is the main reason for why most of prediabetic patients are in over weight stage.

Eating high amount of carbohydrates and its other types such as sugars; is directly relates to prediabetes. And, fat has the same story. So, diet for prediabetes should be away from excess carbohydrates and fats.

You can limit carbohydrate intake by practicing to calculate Glycemic index (GI), before you decide to take a high carbohydrate diet. This will help you in reversing prediabetes. Glycemic index is a tool with relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Food items with low GI value such as brown rice, whole wheat flour; have less effect on rising blood glucose levels. Most, probably foods with high GI value are refined, processed or instant foods have the ability to increase the blood glucose levels. So, when you are using prediabetes diet plan, you have to avoid high GI value foods. And you can shift to high fibre, low carbohydrate diets such as oats meal, brown rice, whole wheat, green and leafy vegetables, fruits, beans and pulses etc.

The importance of the ketogenic diet for avoiding prediabetes

There is another low carbohydrate diet called as Ketogenic diet. It focuses directly on the extreme ends of carbohydrate intake. In this method, you are limiting carbohydrate intake, thus your body does not gain enough glucose to regulate normal activities. Then the body moves to a metabolic state, known as ketosis, where body producing ketones to fuel the activities.

When your body is in ketosis, you can ensure that there is no excess glucose in your body. In this diet, you provide 20 g to 50 g of carbohydrates daily. It is around 5% to 10% of daily calorie intake, where the remaining requirement is fulfilled by body fat and proteins.

Portion control is a must!

It is essential to follow portion control of your diet; this simply makes low GI value in your blood stream. Controlling portion size means you have to limit the food stuff you like to eat. Some labels and packing materials of foods contain the nutritional value and daily recommendation level for consumption. If you exceed the recommendation value, the excess calories you consume will deposit as fat on your body. The most suitable method for managing your portion size is, eating mindfully in a slow speed and eats only when you are at actual hungry.

The importance of DPP diet for prediabetes

diet for prediabetes and high cholesterol
diet for prediabetes and high cholesterol

There is a special diabetes diet called as DPP diet, because it is associated with Diabetes Prevention Programme (DPP).  DPP diet mainly focuses on nutritional value of food, physical activity of patients, managing their stress and ways of fitting patient’s choices to family etc. According to this diet plan they have illustrated best diet for prediabetes, which aligned choosing fruits instead of high calorie desserts, steaming, grilling or baking without frying foods, using olive oil instead of butter, consuming plant proteins or fish instead of red meats and also slowly eating with enjoying your meal in pleasant surroundings. Results have revealed that, this is a good diet for prediabetes and high cholesterol too.

Crucial facts about prediabetes diet plan recipes…

Usually, prediabetes diet plan recipes have assigned to have about 1200 to 1400 calories per day. Those are composed with low carbohydrate and balance diets. It is better to go for a doctor or nutritionist before starting a plan. And you have to drink plenty of water and you can adjust the plan according to your needs. If you want some extra calories, you can have them with adding healthy snacks.

As an example; you can add 6 ounces of low fat plain yoghurt, whole wheat pancakes with one cup of strawberries for your breakfast. For your lunch, you can have tomato chicken and low fat cheese sandwich made by whole grain bread with boiled egg and a cup of mixed fruit salad. For the dinner, you can eat half cup of brown rice with one cup of beans or any other greenish vegetable and 2 cups of lights dressing salad. For desserts you can have an apple, a cheese slice and 2 whole wheat crackers. And you have to drink plenty of water all over the day.

prediabetes diet plan recipes
prediabetes diet plan recipes

What are the best foods to eat if you are prediabetic?

Let us have a look at what are the best foods to eat if you are prediabetic? All you are allowed to eat healthy carbohydrate foods and fibre rich foods. You can get both by consuming fruits, vegetables, whole grains, legumes, low fat dairy products and whole grains. It is good to eat heart healthy fish twice a week such as tuna, salmon, sardines etc. As a plus pint they contain omega-3 fatty acids, which prevent you from heart related diseases. Your diet should be composed with good fats. You can gain them from such as nuts, avocado, olive oil, peanut oils and canola oil etc.

How to reverse prediabetes naturally?

We assume that you would really delight to hear that, Prediabetes can be reversible. Sometimes, you do not require meditations at all. When taking about how to reverse prediabetes naturally, all you need is right weight, right diet and right life style. If you gained extra kilos than to exceed your Body Mass Index (BMI), it is a risk factor for prediabetes. BMI can be calculated by weight (in kilograms) divided by square root of height (in meters). To become a healthy person, your BMI should be laid in between 18 to 25.

As we discussed earlier, right diet can be gain by several prediabetes diet plans. However, you should gather your diet by limiting refined carbohydrates, bad fat and sweets. This will automatically, slow down the process of progression of diabetes. Right life style connected to reverse prediabetes means doing sufficient exercises to cut off extra pounds in your body and shifting to healthier practices.


You can control yourself by considering prediabetes stage a s gift given by god to avoid you becoming a diabetes patient. All you have to follow is, change your current status to a much healthier way. Your wrong diet and life style determine your weight and health condition, which ultimately opens the doors to diabetes. So, you can close entrance door to diabetes permanently by shifting to a good and quality practices. Changing your diet pattern is essential to become a healthier person. Practicing prediabetes diet along with exercise will become you much healthier person. So, please do not wait till your doctor rings the alarm of prediabetes, because prevention is always better than cure.

diet for sibo
Diet, Sibo Diet,

Sibo diet – An effective way to cure sibo disease

People have to suffer numerous kinds of diseases. Those diseases can arise due to various reasons from their own genetics to their bad living practices. Anyway, the aim of everyone is to face life in a normal way, though there are hundreds of hurdles. When taking about diseases, some are entangled with main systems of our body. Digestive system, which is the path of producing energy for our life has to face several diseases. It also has to face several kinds of diseases. Around 60 to 70 million of people only in America are suffering from some sort of digestive diseases. Sibo is a kind of digestive disease, engaged in small intestine. It is a controllable and curable disease through medication, changes in diet and life style. Sibo diet is also a kind of treatment for sibo disease. Let’s discuss this deeply.

What is sibo?

Though the name implies some unpleasant to you, the meaning of sibo is Small Intestinal Bacterial Overgrowth. It is arising when bacteria are colonizing in a place which they do not belong to. Generally, a human being is a host of around trillions of microorganisms in terms of bacteria, viruses and moulds. In a normal condition, we can enjoy the benefits of these types of colonization by helpful microbes, as they are living symbiotically with our digestive tract. Symbiotic relationship means we are providing them a habitat and food; they are providing us natural immunity (probiotics in colon) and making easy digestion. This symbiotic relationship is essential for us in order to have a good health condition.

what is a sibo diet
what is a sibo diet

But; in the case of sibo, this becomes a problem when bacteria begin to colonize in high amounts in a place where they do not belong to. Even the helpful bacteria in the colon and other parts of gut; come to colonize in high number at small intestine. The official definition of sibo is “the presence of an abnormally high number of bacteria (more than 100,000 bacteria per one milliliter) in the upper part of the small intestine”.

Small intestine is the longest part of the digestive tract of human; as it is long as 6 meters. The main functions of small intestine are lined with villi and microvilli to increase the surface area to absorb nutrients and minerals and completion of food digestion. But, the bacteria exist in large quantities than normal condition. Moreover; they make disturbances to absorption of nutrients. With the low absorption of nutrients, nutrients deficiencies, gastrointestinal distresses, inflammation and damages to inner lining of the intestine are occurred. Vitamin B12 deficiency is the main deficiency associated with sibo disease. Other than this, fat soluble vitamins (Vitamin K, A, D and E) can be occurred. A few mineral deficiencies such as magnesium, calcium and iron can be common in this disease.

Symptoms and reasons for sibo disease

Typical symptoms of sibo are including stomach pain after the having meal, cramps, bloating, diarrhea, and constipation, indigestion, always feeling fullness, fatigue and gas.  When the problem increasing, there can be severe symptoms such as the dramatic loss of weight, fatty fecal matters (steatorrhoea), malnutrition, deficiency in vitamin B12, liver lesions, skin rashes or acne, leaky gut syndrome, anemia, swelling of lower margins and sometimes joint pain, depression and nerve pains can be raised. Most of the severe symptoms are involved in malabsorption.

Reasons of sibo can be weakening and disruption of protective mechanisms associated with small intestine. They can be disruption of gateways between small intestine and other gut parts, stress, pH changes, nutritional deficiencies, hormonal imbalance and anatomical abnormalities. Some researchers have found that combination of decreased pancreatic enzymes; bile acid concentration and motility of gut are also reasons for sibo disease. And also taking high carbohydrates diets such as starches, complex sugars and fermentable sugars are also act as causes for sibo disease. People having some diseases such as diabetes, scleroderma, HIV aids and Parkinson’s disease can increase the risk factors of this disease condition. Food intolerances such as gluten, casein, lactose and fructose may indicate a case for sibo disease.

Treatments for sibo

sibo treatment diet
sibo treatment diet

Sibo disease can be controllable and treated with antibiotics and diets. Antibiotics such as rifaximin, metronidazole and ciprofloxacin kill the microbes associated with small intestine. And also, different kind of diet practices called sibo specific diet will helpful for the treatment. Let us find out about what is a sibo diet is?

What is a sibo diet?

Sibo diet is a special kind of diet practice to treat sibo disease. sibo treatment diet should be based on your doctor’s prescriptions. The aim of this is to manage symptoms of sibo disease, stopping the damage, nourishing the intestine and encouraging its ability to heal. It focuses mainly on specific carbohydrate diets (SCD) and GAPS diet (Gut And Psychology Syndrome), which encourages curing of gut through nutrients dense foods- easy to digest.

Elemental diet sibo includes foods with predigested elements. It means foods which contains fatty acids than fats, amino acids than proteins and glucose than carbohydrates. This elemental diet contains nutrients with non-fermentable carbohydrates, which are called as low-FODMAP (Fermentable, Oligosaccharides, Disaccharides, Monosaccharide And Polyols). The aim of low-FODMAP diet is to keep intestinal bacteria for starving without providing FODMAPS, in order to stop their reproduction. So, people are using low-carb diet for sibo disease as it may help initially by starving problematic bacteria in their small intestine. Other than restricting FODMAPS foods, this diet includes avoiding snacks, complete chewing of food stuff and keeping specific time intervals between meals.

sibo diet recipes
sibo diet recipes

Those avoiding FODMAP include alliums (garlic, onions etc.), Some brassicas, asparagus, legumes (beans), root vegetables (yams, beets etc.), starchy vegetables, mushrooms, some fruits, jellies, jams, juices, grains, flavored or sweetened dairy products, proceed meat, soya bean oil, chia seeds and anti-caking agents etc.

Sibo diet food list includes foods with low-FODMAPS. They are leafy vegetables, some other non-starchy vegetables (carrots, bell pepper, egg plants, cucumber, spinach, kale, tomato and green beans etc.), squash in limited amounts, some fruits (banana, berry, guava, pineapple, melon and grapes etc.), nuts and seeds in specific quantities, unprocessed meat, eggs, wild fish, organic fats (butter, ghee, coconut oil, organic animal fats, olive oil), bone broth, plain milk or yoghurt, hard or soft cheeses, unsweetened breakfast cereals and honey etc. You can have some sibo diet recipes by following above foods to your daily meal.

Diet for sibo using low-FODMAP foods will be a challenge for your normal diet practices but, following it you will feel a relief within a small period of time. So, please start this diet practice as a trail for about a week and feel the difference of your pains associated with digestive system. First you have to find out a proper list of foods suitable when having sibo, and then cut off all the other food stuff you eat or drink a lot of. If you can not do this at once, please start cutting off concentrated sugars and sweets even. Then you will definitely feel a relief. Then add some recommended food mix at a time.

When you are feeling that you are curing, add back a small amount of food that you used to consume. But, you must wait for three days before adding the second food to the treated gut. If your symptoms are coming back, you have to avoid that kind of food for a long time.

Adding some probiotics, medium chain triglycerides like found in coconut oil are often recommended for people having sibo disease and malabsorption. Correct adequate nutrition, correcting deficiencies corporate with nutrients and maximizing adequate digestion to avoid overfeeding of microorganisms are main aspects to be considered in order to have a healthy digestive system.

sibo diet rice
sibo diet rice

The only grain acceptable when having sibo is the plain, white rice. Other rice varieties and grains have a high amount of fiber and macromolecules which sibo bacteria can consume. When following a sibo diet rice plan you can use Jasmine rice variety in controlled amounts. That is because, Jasmin rice variety contains zero fermentation potential value.

Examples for sibo diet meal plan

Let us have a look in to a sample menu for a complete sibo diet plan for main three meals; when you are suffering from sibo disease.

Breakfast time will be a tough time if you are having sibo, because choosing the right breakfast will be a difficult task. Let’s find out some easy breakfasts for you not only to fulfill your hungry; but also, to treat your disease.

sibo specific diet
sibo specific diet

24-hour yoghurt with little bit of honey is a blessing food for sibo, as it has cooked for 24 hours. Eggs also can use as a sibo diet breakfast. If you are not tolerating the full egg, please separate egg yolk from egg white. Then try them separately, then you can understand what the non-tolerable part is; then eliminate consuming that part as a breakfast. If you tolerate eggs, it will be a great food friend for you. Then you can have scrambles or omelets adding some leafy vegetables and home-made sausages too.

Please make sure to review the avoided food list before adding some spices and food additives. Banana plus nut butter pancake, smoothies, bone broth, vegetable soup and butter coffee or butter tea will be some alternatives for you breakfast. Oatmeal is also a complete breakfast. When you are following sibo diet oatmeal, you can add some milk alternatives such as soy or almond, to have a preferable taste.

For lunch, you can have ham sandwich with wheat bread with mayonnaise and pickles or baby carrot and cucumber salad with handful of potato chips.  For dinner, you can have poultry, lean meat or fish, half of cup of rice or pasta and some green beans. You can have plain rice cake with unsweetened nut butter with an unsweetened tea or coffee. But, always be careful to not to use avoided food types, when you are preparing your own meal.


Scientifically it has been proved that, it takes about two to five years on average for sibo to be completely cured. This depends according the level of the disease. It is very important to know that, the time consuming is due to exploring to different kinds of treatment options and to find out what is the best method works for you. Unfortunately, there is no single diet is guaranteed to cure sibo completely. That is why you have to follow several sibo diet plans and shifting one by one. Together with antibiotics, these diet plans work in a completely fine manner. Because antibiotics can help to speed your recovery and to eliminate uncomfortable symptoms, while you providing nutritional medicine through your diet. A diet with low carbohydrates and free from refined flours, sugars, alcohol is best combination to keep your gut healthy.

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