1. Olive Oil
If you're struggling to lose weight or are a prediabetic and need to stick with one cooking oil or one oil to use for dressings or sauces, you should stick with olive oil, which has been praised for its health benefits for years.
"Extra virgin olive oil is rich in unique bioactive compounds like oleocanthal, hydroxytyrosol, flavonoids, and lignans," says Dr. Jedha. "Oleocanthal, exclusive to olive oil, has strong anti-inflammatory effects, which are essential for reducing the low-grade cellular inflammation associated with prediabetes. Studies also show olive oil supports glucose uptake into cells and improves insulin sensitivity."
2. Chicken Breast
When you're trying to lose weight, there's a reason why people tend to recommend upping the amount of lean protein sources you consume throughout the day. The protein you get from lean chicken breast can help keep you full and satisfied throughout the day, as well as keep your blood sugar levels balanced.
"Research shows protein improves insulin sensitivity and decreases insulin load of a meal," explains Dr. Jedha. "It also helps to maintain or increase lean muscle mass, and that's very important because skeletal muscle is a primary absorber of glucose from the bloodstream. Other protein-rich foods such as eggs, fish, and tofu offer similar benefits. In fact, research shows that increasing protein intake to around 30% of daily calories is an effective strategy for reversing prediabetes."
3. Protein Shakes
Speaking of protein, another great way to squeeze it into your daily meals is by consuming healthy and nutritious protein shakes! There are so many different kinds of healthy, tasty, low-sugar protein powders that can make for a delicious shake to drink throughout the day, making for a nutritious, high-protein snack or breakfast, as Dr. Comite suggests.
"I've never been a breakfast eater, but I need fuel for performance, longevity, and mental clarity," she says. "After two decades in longevity medicine, I've crafted the perfect morning shake packed with lifespan boosting nutrients for brain health, heart support, muscle building, and glucose control."
4. Onions
Onions, because they're mainly used for adding flavor and texture to foods, may just seem like they have a strong taste and not many nutritional benefits. However, you should think again!
"Vegetables in the allium family, such as onions, garlic, leeks, and chives, contain sulfur-rich compounds called thiosulfinates, which offer antioxidant and anti-inflammatory benefits," says Dr. Jedha. "Studies show that thiosulfinates can help reduce blood glucose levels by enhancing insulin release and improving its action, helping correct one of the root causes of prediabetes—insulin resistance. The allium family is also rich in prebiotic fibers that stimulate the release of GLP-1, a hormone that helps with blood sugar control, weight regulation, and feeling full after eating."
5. Almonds
Nuts are an excellent snack for weight loss, as they contain two macronutrients that help keep us full and energized - protein and healthy fats. As it turns out, almonds are one of the best nuts people can eat to lose weight and reverse their prediabetes.
"A small serving of almonds before lunch and dinner has been shown to lower post-meal glucose spikes, which are a primary target for reversing prediabetes blood sugar back to normal," notes Dr. Jedha. "Almonds also reduce hunger, satisfying the appetite, which helps reduce mindless snacking associated with weight gain. Their healthy fats, protein, fiber, and micronutrient profile make them a smart choice for metabolic balance."