A nutritious and balanced diet is important for people with prediabetes and high cholesterol. Although individual recommendations vary, dietitians frequently recommend the Mediterranean and DASH diets.
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People with prediabetes have
Read on to learn more about foods to eat and avoid when living with prediabetes and high cholesterol.
People with prediabetes have high blood sugar when they fast. However, their blood sugar is not high enough to be considered type 2 diabetes.
To prevent progression from prediabetes to type 2 diabetes, doctors suggest eating a nutritious and balanced diet. However, because everyone has different health needs, individual meal plans and advice may vary.
Many experts suggest that people with prediabetes and high cholesterol would likely benefit from a combination of the DASH and Mediterranean diets. Both of these approaches focus on a whole-food diet low in highly processed foods and saturated fats.
To reduce high blood sugar and cholesterol levels, a person can incorporate more healthy fats, fruits, vegetables, and lean proteins.
However, it is important to note that these are general guidelines. They do not replace personal advice. Each person’s nutritional needs vary. Whenever possible, it is recommended to speak with a dietitian.
healthy fats
Suggesting that someone with prediabetes eat high-fat foods may seem counterintuitive if they have high cholesterol.
However, unsaturated fats
A person should always consume saturated fats in moderation. They can focus on polyunsaturated and monounsaturated fats. Foods that contain healthy fats include:
- lawyers
- olive oil
- nuts
- seeds
- olives
- fatty fish, such as salmon and sardines
Vegetables
People with prediabetes and high cholesterol should aim to eat more non-starchy vegetables than starchy ones. Examples of starchy and non-starchy vegetables include:
A good rule of thumb is to eat 3-5 servings of non-starchy vegetables a day. A serving of vegetables is about 1/2 cup of cooked vegetables or 1 cup of raw vegetables.
Protein
Diets that include healthy sources of protein
Sources of protein include:
Vegetable options
- beans and legumes
- whole grains
- soy
- lentils and legumes
- Tofu
- tempeh
Animal-Based Options
- chicken
- turkey
- fish
- greek yogurt
- low fat cheese
- eggs
When a person has prediabetes with high cholesterol, they should limit their consumption of red meats due to the density of saturated fat and salt. If they choose to eat them, they may consider lean cuts rather than fatty ones.
Fruits
Carbohydrates are an important part of a balanced diet. Fruits are an excellent source of carbohydrates containing fiber and micronutrients.
While most fresh fruits have a low glycemic index (GI), pineapple and melon have slightly lower GI values. Many dried fruits are high in carbs for their relatively small size, so fresh is best when possible.
Suitable fruits may include:
- berries
- apricots
- plums
- peaches
- apples
- Kiwi fruit
People with prediabetes and high cholesterol should avoid or limit heavily processed foods and beverages that are high in sugar, saturated fat, and salt.
Sugary drinks
sugary sweet drinks
Sugary drinks to avoid or limit include:
- processed fruit juices
- soda
- energy and sports drinks
- coffees and sweet teas
processed foods
In a
Here are some examples of ultra-processed foods:
- crackers
- fries
- sweets
- processed baked goods, such as pastries
- processed meats, including bacon, sausages, and deli meats
Other Foods and Beverages to Consider
Other foods and drinks that people with prediabetes can avoid or limit include:
- foods high in saturated fat, such as fried foods, butter, and margarine
- refined carbohydrates, such as white bread and pasta
- alcohol
If a person has prediabetes and high cholesterol, they may find the DASH diet beneficial. This diet can potentially
However, the Mediterranean diet is also a popular choice, so a person may want to combine both dietary approaches.
Below are two examples of one-day meal plans that combine foods from the Mediterranean and DASH diets. One example is for a person who eats meat, and the other example is for a person who follows a vegetarian or vegan diet.
Animal-based option
The following sample meal plan includes breakfast, lunch, dinner, and two snacks.
Breakfast
- 2 to 3 ounces (oz) smoked salmon with 1 tablespoon (tbsp) cream cheese
- tomato slices
- coffee or tea (milk optional)
To taste
- 4 oz low fat yogurt
- a handful of almonds
Lunch
- skinless cooked chicken breast with mixed salad and vinaigrette
- extra raw vegetables
- water with lime slices
To taste
- 1 oz low fat cheese
- a handful of grape or cherry tomatoes
Having dinner
- burger without bun
- grilled onions
- Mixed salad
- 1 cup broccoli
- water with lime
Vegetable option
The following sample meal plan includes breakfast, lunch, dinner, and two snacks.
Breakfast
- 1/4 cup granola with 6 fluid ounces (fl oz) Greek yogurt or vegan yogurt
- 1/2 banana
- 10 almonds
- coffee or tea
To taste
- carrot sticks
- 2 oz hummus
Lunch
- Lentil soup
- 1/2 sandwich with whole wheat bread and nut butter
- small green salad with vinaigrette
- 1 cup of fruit
- water with lemon slices
To taste
- roasted chickpeas with herbs and spices
- little plum
Having dinner
- spiced roasted cauliflower steak
- watermelon burrata salad
- water with pieces of watermelon
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- eat enjoyable foods in moderation
- increase physical activity to at least 30 minutes a day, several days a week
- manage stress levels in a healthy way
Foods beneficial for people with prediabetes and high cholesterol tend to include whole foods, such as fresh fruits, vegetables, and lean cuts of meat.
The DASH and Mediterranean diets can be effective in reducing both insulin resistance and cholesterol. This makes them ideal for people trying to manage both their blood sugar and cholesterol levels.
In addition to eating more whole foods, people with prediabetes and high cholesterol can try limiting their intake of alcohol and foods high in saturated fat and sugar.
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