According to the Centers for Disease Control and Prevention (CDC), as many as 1 in 3 Americans have prediabetes. That means their blood sugar is higher than normal and they are at high risk for developing type 2 diabetes – with about 70% of them developing diabetes within their lifetime, according to a review article in Clinical Diabetes and Endocrinology.
Prediabetes has no symptoms and most people with prediabetes do not know they have it. Since prediabetes is largely the result of unhealthy lifestyle choices such as being overweight or choosing a low-nutrient diet, it makes sense to take a careful look at what you regularly eat to see whether it is contributing to higher risk for diabetes.
Regularly making dinner healthier can lower diabetes risk. Here are dinner patterns that can raise diabetes risk, and some ways to change them.
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1. It is too high in calories.
Taking in more calories than you need leads to weight gain, and being overweight or obese dramatically raises risk for developing prediabetes or diabetes, according to a review article in Obesity (Silver Spring). Creamy sauces, fatty meats, oversized plates of pasta or rice, and sugary desserts can contribute to excessive calories at dinner, and so can oversized portions.
You can reduce calories by choosing skinless chicken and trimming fat from meat, avoiding cream-based sauces, and choosing vegetables instead of starches for sides. Taking smaller portions of higher-calorie items helps lower the calorie content, and you can always serve yourself vegetables or a salad on the side, or add extra vegetables during cooking. After dinner, swapping a cup of fruit for part or all of dessert cuts calories while filling you up.
2. It often includes red meat.
Research published in Journal of Internal Medicine explains that consumption of red and processed meats is associated with risk of developing type 2 diabetes. Beef, veal, pork, and lamb are examples of red meat, while processed red meats include bacon, sausages, ham, hot dogs, bologna, and salami.
Skinless chicken, fish, and plant-based proteins such as veggie burgers, tofu, and beans are all protein alternatives without red meat. Ground turkey is a simple substitute for ground beef in burger patties, chili, and tacos.
3. It is low in fiber.
Fiber slows digestion and helps stabilize blood sugar. An article published in International Journal of Biological Macromolecules states that fiber consumption has benefits for cardiovascular health, blood sugar management, and digestive health.
Fiber is only in plant-based foods, and it is higher in less-processed foods, so meat and highly processed, refined carbohydrates won’t do the trick when upping your fiber consumption. Vegetables, whole grains, and fruit are good sources of fiber.
To Reduce Refined Carbs:
White pasta or rice
Whole-grain or bean-based pasta or spiralized carrots or zucchini
Brown rice or riced cauliflower
Baked sweet potato or roasted cauliflower
Pureed turnip or cauliflower
Refined white dinner roll, white bread, tortilla, or pita
Whole-wheat bread, tortilla, or pita
4. It keeps you up at night.
Lack of sleep raises insulin resistance and risk for diabetes, according to research in Current Diabetes Reports. Eating too much or too late, choosing fatty foods such as fatty meat or butter, and having a high amount of sugar can all lead to poorer sleep. So can drinking alcohol and having caffeine.
An earlier dinner that does not leave you feeling overly full can help you get to sleep faster and without symptoms of indigestion. A bit of protein, some vegetables, healthy fats, and high-fiber carbohydrates can be a healthy dinner option. This could translate into, for example, chicken fajitas with a whole-grain tortilla and avocado slices.
5. It is loaded with starchy carbs.
A plate of pasta or fried rice, a side of mashed potatoes, fries, or rice pilaf, and dinner rolls are all high in starch, leading to a bigger spike in blood sugar. They are also high in calories and easy to overeat.
Some strategies are to take smaller portions and to choose high-nutrition alternatives, such as whole-grain pasta, brown rice, or quinoa. Sweet potatoes and winter squash are also higher-nutrition choices.
Healthy Dinner Ideas
Thinking Out-of-the-Box – Oatmeal
Oatmeal is easy, delicious, nutritious, and a great choice for dinner! Ditch sweet flavor profiles such as cinnamon apple and maple brown sugar, and explore fiber and protein-rich savory choices. Try it with spinach, melted cheddar, and a cooked egg, with garbanzo beans, curry powder, and cauliflower, or with feta, oregano, and cooked zucchini.
Kid-Friendly – Soft Taco Bar
Protein fillings can include seasoned fish, shredded chicken, ground turkey, black beans, or pinto beans. Also set out choices such as shredded lettuce, diced tomatoes, salsa, sliced olives, avocados, shredded cheese, shredded cabbage with vinaigrette, grated carrots, and cooked mushrooms. Let everyone in the family pile their favorite toppings on small whole-grain tortillas.
Make-Ahead – Chicken Quinoa
Brown chicken in a pan with olive oil, rosemary, and black pepper. Set aside. Add mushrooms, garlic, and onions until cooked, then add quinoa and low-sodium broth and simmer until cooked. Add the chicken back along with chopped spinach and serve that night or another time. Optional: add feta or parmesan cheese.
Simple and Elegant – Salmon Packs
Place salmon on foil with prepared vegetables such as cut asparagus spears, brussels sprouts, broccoli florets, or carrots. Add rosemary or thyme, optional, and a drizzle of olive oil. Bake until fish is done.
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Meatless – Vegetarian Chili
Use onions, tomatoes, celery, bell peppers, chili powder, bay leaf, paprika, and pepper. Meatless soy protein is optional. Add 2 to 4 kinds of cooked beans, such as kidney, garbanzo, black, or pinto beans. Optional garnishes are cilantro, low-fat cheddar, and avocado. Chili tastes better on the second or third day!
If your typical dinner may not always be the healthiest, it might be a good time for a couple of things. First, getting more nutrients and fewer calories can improve blood sugar, weight, and health. Second, asking your doctor for a blood sugar test for prediabetes can let you know where you stand. You might be eligible for Lark’s Diabetes Prevention Program, which can help with weight loss and other smart choices.
Signs and symptoms are unlikely to appear during prediabetes, so don’t wait for them! Instead, it is time to take action if you have prediabetes or have other risk factors for developing diabetes. You could be at risk for type 2 diabetes and eligible for a Diabetes Prevention Program (DPP) if you have one or more risk factors such as being overweight or obese, being over 45 years old, being physically inactive, or having a family history of type 2 diabetes.
Lark Diabetes Prevention Program (DPP) offers coaching through your smartphone to help manage prediabetes and lower the risk of developing type 2 diabetes. Your Lark coach is always available to help with lifestyle choices that can prevent or delay the onset of diabetes. Lark is designed to help you establish healthy habits around areas, such as weight loss, nutrition, physical activity, and even sleep and stress management, that can effectively lower blood sugar and help avoid symptoms of diabetes. Plus, you may even get a scale or Fitbit without any cost to you!
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The entire program is available to you for no cost if your health insurer participates. Click here to find out if you may be eligible for Lark! Lark is completely convenient and ready to chat whenever you are. You could be minutes away from taking the first steps to managing prediabetes and improving health.