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Food For Better Health,  Meals For Two,  Recipes,  Vegetables

Prediabetes and Our Food Choices

While attending the Farm to Institution Summit in Greenville, South Carolina, I was slapped with a staggering statistics:


That is one in every three adults. 

And 90% of those adults, do not know they have prediabetes.

Although our own individual genetic disposition plays a key factor in developing diabetes, health and lifestyle decisions increase the chances of developing the condition; including

  • Obesity
  • A sedentary lifestyle
  • Bad eating habits

Determine if you are at risk for Prediabetes or Diabetes

The American Diabetes Association has a test, to determine if you are at risk for either prediabetes or type 2 diabetes (your body does not use insulin properly).

  1. How old are you?      Less than 40 years (0 points);  40 – 49 years (1 point);  50 – 59 years (2 points);  60 years or older (3 points)
  2. Are you a man or a woman?  Man ( 1 point)     Woman (0 points)
  3. If you are a woman, have you ever been diagnosed with gestational diabetes?  Yes (1 point)       No (0 points)
  4. Do you have a mother, father, sister, or brother with diabetes?    Yes (1 point)       No (0 points)
  5. Have you ever been diagnosed with high blood pressure?       Yes (1 point)      No (0 points)
  6. Are you physically active?  Meaning, do you exercise regularly at least 3 times a week?    Yes (0 points)   No (1 point)
  7. What is your weight status? – see the chart below.  If you weigh LESS than the amount in the left column (0 points).

Chart to measure weight and height to determine risk for prediabetes If you scored 5 or higher: You are likely to have prediabetes and are at risk for type 2 diabetes. 

However, only your doctor can tell you for sure. 

Talk to your doctor to see if additional testing is necessary.

It is possible with small steps to REVERSE prediabetes. 

A healthy eating plan to help you control your blood sugar (glucose) and manage your weight can help you live a longer and healthier life.  

Diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose) — an important source of fuel for your body. 

When you eat high fat, high caloric foods, your body creates an undesirable rise in blood glucose. 

If the level of glucose is not kept in check, the results can be serious, life-threatening consequences.

Keep your glucose in check by making good food choices.

Prediabetic Food Choices

If you have determined you are at risk for prediabetes, you can make better food decisions starting today!

A registered dietitian or your doctor can help you put together a diet based on your particular health needs.

Every food plan starts with making every calorie count. 

Choosing fiber-rich foods, lean proteins, healthy carbohydrates, and “good” fats are the basis for any good health plan.

Portion control is another strategy in a valuable plan. 

Read here for portion control advice: Perfect Portions for Weight Loss

Add Probiotics to your daily meal planning; learn how to here: Incorporating Probiotics in Your Weight Loss Plan

The recommended sugar intake for adult women is 22 grams of sugar per day, for adult men, it’s 36 grams daily, and for children, it’s 12 grams a day.

Low Glycemic Food Chart
Printable Low Glycemic Food Chart Index And Diabetes – Vuthanews

Try this diabetic dish! At only 3 grams of sugar, per serving – it is also high in protein and each to make.

  • Calories 354           
  • Total Fat 13g
  • Protein 23g
  • Sat Fat   4.3g
  • Carbs 33g               
  • Cholesterol  15mg
  • Fiber 10g               
  • Calcium 688mg
  • Sugar 3g               
  • Sodium 660mg

Vegetarian Taco Casserole

Easy weeknight meal when trying to avoid meat.
Course Main Course
Cuisine Mexican
Keyword vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 354kcal
Author JoAnn


  • 1 cup chopped fresh cilantro
  • 1/2 onion sliced
  • 4 cups fresh spinach chopped
  • 1 cup crumbled firm tofu
  • 2 Tablespoons olive oil
  • 1/2 teaspoon salt
  • Freshly ground pepper
  • cooking oil spray
  • 4 corn tortillas - 6-inches diameter
  • 15 oz can pinto or black beans preferably low sodium or no salt added. rinsed and drained
  • 1 cup salsa with no more than 85 mg sodium per 2 tablespoons
  • 3/4 cup grated 2% cheddar cheese


  • Preheat oven to 425 degrees
  • In a large bowl, combine cilantro, onion, spinach, tofu, oil, salt and pepper.
  • Spray a glass or ceramic 8-inch square or a 6 x 10 baking dish with cooking spray
  • Lay 2 tortillas in the bottom of the baking dish (they can overlap)
  • Cover tortillas and bottom of baking dish with 1/2 of beans, 1/2 spinach mixture, 1/2 the salsa and 1/2 the cheese.
  • Repeat steps, starting with a new layer of remaining 2 tortillas, topping with remaining 1/2 beans, remaining 1/2 spinach mixture, remaining 1/2 salsa and remaining 1/2 cheese.
  • Bake until bubbling and golden brown, about 20 minutes.


Time saving tip:  If you have a good food processor - add the cilantro, onion and spinach and pulse on and off a few times, instead of chopping it by hand. 

Classes and more information about prediabetes

Acknowledged at the Farm to Institution Summit for their innovative diabetes education initiatives,  the Greenville Health System discussed their FREE PREDIABETES CLASS.

Prediabetes is when a person’s blood sugar level is higher than normal but not high enough to be diagnosed as type 2 diabetes.

These prediabetic classes are open to everyone and no registration is required.

Classes are offered at the locations below:

GHS LIFE CENTER – Second floor – 875 W. Faris Road Greenville First Monday monthly (except January and September) – 7 – 8 PM Third Tuesday monthly – 1 – 2 PM

OCONEE MEMORIAL HOSPITAL WELLNESS CENTER – 298 Memorial Dr. Seneca Second Thursday monthly (except November) Jan/March/May/July/Sept – 9 – 10 AM Feb/April/June/Aug/Oct/Dec – 3:30 – 4:30 PM

LAURENS COUNTY MEMORIAL HOSPITAL WOMEN’S LIFE CENTER – 22725 Hwy 76 E. Clinton Second Thursday monthly (except November) – 9 – 10 AM

Greenville Health Systems offers a Diabetes 101 FREE CLASS which is presented by nurses, dietitians and diabetes educators.

The class is offered to everyone – no registration is required! You will receive…

  • Basic information on diabetes and how it may affect your
  • Tips and ideas for simple meals and lifestyle changes to help manage diabetes
  • Information about products available for diabetic health care

GHS LIFE CENTER – Second floor – 875 W. Faris Road Greenville Third Monday monthly (except January) – 7 – 8 PM Fourth Tuesday monthly (except December) 11:30 AM – 12:30 PM Second Thursday monthly (except November) 8:30 – 9:30 AM Third Friday month – 2:30 – 3:30 PM

OCONEE MEMORIAL HOSPITAL WELLNESS CENTER – 298 Memorial Dr. Seneca Second Thursday monthly (except November) Jan/March/May/July/Sept – 11 AM – noon Feb/April/June/Aug/Oct/Dec – 5 – 6 PM

LAURENS COUNTY MEMORIAL HOSPITAL WOMEN’S LIFE CENTER – 22725 Hwy 76 E. Clinton Second Thursday monthly (except November) – 10 – 11 AM


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