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Diet and exercise are the best methods of preventing diabetes. Studies have shown that a he althy lifestyle reduces the risk of developing type 2 diabetes also in people with a family history of the disease. Check what to eat so that diabetes does not develop, which products are not recommended and try a sample menu.

A diet to prevent diabetesis a diet whose goal is not only to maintain the correct (close to normal) blood glucose concentration in the blood serum, but also the optimal concentration of lipids and lipoproteins in the serum, optimal blood pressure values, achieving and maintaining the desired body weight.

Obesity is one of the main causes of pre-diabetes, and then type 2 diabetes, but also other factors related to the metabolic syndrome, such as high blood pressure, lipid disorders, insulin resistance.

Diet to prevent diabetes - rules

1) Choose whole grain and wholemeal breads, thick groats and other complex carbohydrates

The main source in the diet should be complex carbohydrates, incl. whole grain and wholemeal bread, thick groats (buckwheat, pearl barley, quinoa, amaranth), wild and brown rice, whole grain pasta (rye, spelled, buckwheat, durum wheat).

Avoid products containing in their composition, among others: sugar, glucose-fructose syrup, glucose syrup, fructose, molasses, m alt.

You should limit all types of sweets, bars, chocolates, cookies and cakes, honey, jams, preserves, sweetened drinks, juices. In addition, due to the high GI and high carbohydrate content, refined wheat flour and products based on it should be minimized, including white bread, confectionery bread, rolls, pasta, pancakes, noodles, dumplings (prepared on low-type wheat flour). milling), white rice, small groats, potatoes.

When choosing wholegrain bread, pay attention to the presence of added sugar, barley m alt, honey, caramel or molasses in its composition. These ingredients increase blood glucose levels.

2) Fruit yes, but not dried

Vegetables should be eaten with every meal. All are allowed, but in limited quantities it is recommended to eat four:broad beans, peas, beets and potatoes. Fruit should be eaten less than vegetables due to the content of naturally occurring simple sugars. It is best to eat raw, not crushed, choose those with low GI, e.g. berries, apricots, grapefruits, apples, peaches. You should limit the proportion of dried fruit in the diet. You can also combine them with seeds, seeds, nuts, which, due to the fat content, will reduce the blood glucose jump.

3) Choose lean meats or reduced-fat dairy products

It is recommended to eat wholesome protein, the source of which are animal products, including :

Dairy products are not recommended for yellow cheeses, fatty curd cheese, rennet cheeses, processed cheeses, spread cheeses, blue cheeses, cream.

  • lean types of meat - poultry (turkey, skinless chicken), veal, beef, rabbit, pork loin, lean poultry or tenderloin, ham)
  • eggs - boiled eggs, omelettes, scrambled eggs fried in a fat-free pan are recommended
  • dairy products - with a reduced fat content (1.5%), yoghurts, kefirs, buttermilk, preferably natural; lean curd
  • fish - preferably lean, such as cod, pollock, hake, and fatty sea fish such as salmon, mackerel

And also vegetable protein derived from products such as: beans, peas, lentils, chickpeas, which are not only a good source of protein, but also many vitamins, minerals and fiber.

4) Choose olive oil instead of lard

It is recommended to use vegetable oils like olive oil and rapeseed oil as the main source of monounsaturated fat. However, the sources of polyunsaturated fatty acids are: oily sea fish (salmon, mackerel, anchovies), fish oil, walnuts, flax seeds, chia seeds, linseed oil.

Saturated fats are fats of animal origin, so you should minimize or exclude from the diet, among others: lard, bacon, cream, butter, fatty meats and sausages (especially bacon, sausages, sausages, pates), as well as full-fat dairy products.


You should limit s alting food, the use of ready-made spice mixes such as maggi, vegeta, soy sauce, as well as the consumption of products such as: s alty cheeses, especially brine cheeses, smoked fish, cold meats, kabanos and all highly processed products.

Diet to prevent diabetes - menu

Sample menu in a diabetes prevention diet, providing approx. 1640 kcal (16.5 WW).

BREAKFAST - approx. 416 kcal (4.5 WW, 2.3 WBT) - sandwich with humus, lettuce andcherry tomatoes

  • 3 slices of wholegrain sourdough bread 35g each - approx. 216 kcal
  • 1 teaspoon of butter for spreading - around 20 kcal

It is recommended to eat 5 meals a day at regular intervals of 3 hours.

  • 45 g humus - 3 teaspoons - approx. 150 kcal
  • 3 lettuce leaves or a handful of sprouts
  • 1 a whole tomato and a few slices of onion - approx. 30 kcal

SNACK - approx. 187 kcal (1.5 WW, 1.2 WBT) - yogurt with bran and peach

  • 1/2 peach - approx. 20 kcal
  • 1 tablespoon of wheat bran - approx. 7 kcal
  • 150 g of natural yoghurt - approx. 100 kcal
  • tablespoon of almond flakes - approx. 60 kcal

Pour yogurt into a portable container (maybe a jar). Add diced peaches, bran and almond flakes.

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Author: Time S.A

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Find out moreImportant

Among the preferred methods of culinary processing, there are boiling in water or steaming, stewing without browning, baking in foil sleeves or parchment. Fried or burnt food should be kept to a minimum. During heat treatment at high temperatures, AGEs (end products of protein glycation) are formed, which have a strong pro-inflammatory effect and may contribute to the development of diabetes.

When preparing your food, remember not to overcook cereal products, potatoes, vegetables, as this results in a higher GI. To thicken soups instead of yogurt, kefir or milk.

LUNCH - approx. 475 kcal (5 WW, 2.75 WBT) - chicken with buckwheat, paprika and parsley

  • 50 g of buckwheat (weight before cooking) - approx. 161 kcal
  • whole pepper - approx. 65 kcal
  • half an onion - approx. 15 kcal
  • 1 tablespoon of olive oil - approx. 90 kcal
  • parsley
  • 1 tablespoon of sunflower seeds - approx. 66 kcal
  • 100 grams of chicken fillet - about 100 kcal
  • garlic, lemon pepper, dill, s alt

Dice the chicken. Marinate in garlic and spices. Fry in olive oil, add diced paprika and onion. Mix with cooked buckwheat. Sprinkle with sunflower seeds and parsley.

Weight reduction by as much as 5% thanks to improved dietand lifestyle changes are conducive to preventing the development of diabetes.

Afternoon snack / snack approx. 212 kcal (1.5 WW, 1.52 WBT)

  • 1 slice of spelled bread (30g) - approx. 48 kcal
  • chives
  • 2 radishes - approx. 4 kcal
  • 120 grams of lean cottage cheese - approx. 135 kcal
  • 2 tablespoons of natural yoghurt - approx. 30 kcal

Grate the yoghurt with the cottage cheese. Add the grated radish and chives. We eat with bread.

DINNER - approx. 350 kcal (4 WW, 1.9 WBT) - salad with pumpkin seeds and vinaigrette sauce

  • 2-3 handfuls of lettuce mix, one carrot grated on a coarse grater - approx. 12 kcal
  • 2 tomatoes - approx. 52 kcal
  • 2 tbsp vinaigrette - approx. 100 kcal
  • teaspoon of pumpkin seeds - approx. 30 kcal
  • 1 and 1/2 slice of rye bread (60 g) - around 100 kcal
  • ok. 1/3 teaspoon of pesto or humus for spreading on bread - approx. 13 kcal

Do you have the correct weight? Calculate your BMI

Worth knowing

More information can be found at, which is a compendium of knowledge on pre-diabetes. It is also a collection of advice on proper nutrition and a he althy lifestyle.

Source: Social report "Poland in pre-diabetes"

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