Prediabetes Nutrition – Tips for Increasing Fibre and Protein

Having been through the dietary changes needed to manage blood sugar, I know the importance of boosting fibre and protein. I’m sharing some tips on that subject here, learned from literal years of experience. To ensure all the bases are covered, I’ve included some links to more comprehensive resources too. 

Increasing Dietary Fibre 

Diabetes Canada provides an excellent one-page document that explains how fibre helps control blood sugar and how to get more of it. The long and short of it: 

High-fibre foods include: whole grain breads, legumes (beans, peas, lentils etc.), fruits and vegetables, seeds (chia and ground flax), nuts, and grains (quinoa, oats, barley).

And don’t forget to check where foods land on the glycemic index. High glycemic carbohydrates raise blood sugar the fastest, so opt for lower glycemic foods whenever you can.  

Diabetes Canada has a handy glycemic index guide. I printed this and keep it in my kitchen for quick reference. 

Here are some other resources on boosting your fibre intake:

• Eat More Soluble Fibre from Alberta Health Services

• Fibre from Health Canada

• Managing your blood sugar? Add these high-fibre foods to your diet from The Globe & Mail

And some additional tips, some from the news and some from my dietitian:

• Add a daily dose of psyllium fibre to your diet, via Metamucil or something equivalent. This provides soluble fibre – the type that forms a gel and helps stabilize the release of blood sugar. (Do this only on the recommendation of a health care professional.) 
• If you are famished and need something to take the edge off while you prepare a meal, try a small “appetizer” of something high in fibre. My dietitian recommended a serving of All Bran Buds. Just ⅓ cup gives your digestive system something to work on that will also help slow the release of sugar when you eat your meal. 
• Start small when adding fibre because it can cause some, ahem, significant changes in your digestion if you go too big, too soon.
• Be sure to drink lots of water when you increase fibre to help your system digest it better. 

Quick Tips for Grains

• Pre-cook grains and store them in meal-sized portions, either in the fridge if you are going to use them in a few days, or in the freezer. Recent research shows that cooking and cooling higher glycemic carbs, like rice and pasta, actually increases their resistant starch, making them easier on your blood sugar levels. And with grains all ready to go, you have a super fast meal option – add some tofu, beans, canned tuna, or leftover cooked chicken for protein, then some vegetables and dressing. Toss together. Dinner (or lunch) is served.
• Try new grains that are high in fibre: barley, farro, quinoa, bulgur, or wheat berries. Use them wherever you use rice or pasta, or make a salad as noted in the previous point. 
• Keep wholegrain bread in your freezer to prolong its life. It is great as a side for a meal or as a snack with natural nut or seed butter. (There was some social media chatter that freezing bread increases resistant starch, like cooling does for rice or pasta. In the case of bread, it seems the increase is not that significant.)
• Steel-cut oats have lots of fibre and protein. They do take a while to cook, so prepare a batch on a weekend and have them for breakfast throughout the week.
• Toss chia seeds with unsweetened Greek yogurt or the aforementioned steel-cut oats. Chia seeds are almost all fibre. A little goes a long way; all you need is a 15 mL (1 tbsp) serving. Add some fruit for more fibre and nutrition. 

Resources for Increasing Protein

When combined with carbohydrates, protein helps slow the release of sugar into the bloodstream. The recommended daily amount is 0.8 grams per kilogram of body weight. Check with your health care provider to ensure this is enough protein for you; if you are exercising regularly, you might need a little more to help your muscles repair after a workout. 

As noted by Diabetes Australia, there is such a thing as too much protein. Again, speak with your dietitian or doctor to gauge how much you need on a daily basis. Supplementing with protein powders or bars is probably not necessary if you are otherwise healthy and eating well. 

For more information on protein for prediabetics, consult these sites:

• Protein and Diabetes. Diabetes Canada
• Protein Food for Diabetes and Let’s Talk About Protein for People with Diabetes. American Diabetes Association

Quick Tips for Protein

I know I was not getting enough protein in my meals prior to discovering I was prediabetic. I would fill up on easy-to-prepare carbs with protein being an afterthought, which is why I’m where I am now with my blood sugar. I’m much more careful about protein now. 

Supper was not that much of a problem, but lunch and snacks were protein dead zones for me, which meant my daily protein total often fell short. Here’s what helped me get on track with protein:

• Planning for leftovers. I will often cook a little more for supper so I have leftovers for lunch the next day. This ensures adequate protein and a lunch I can get ready quickly so I don’t binge on something less healthy.
• Keeping “quick” protein on hand. Canned tuna is a pretty flexible option for lunch. My Sesame Ginger Tuna Salad is one of my favourites. Smoked tofu has also become a go-to for me, either pan fried and served like meat with vegetables and wholegrain toast, or chopped and tossed in a salad with a grain like farro.
• Adding protein to snacks. Nuts and nut or seed butters are an easy way to do this. If I have a piece of fruit, I’ll add a small serving of walnuts to go along with it. I also switched from butter on my morning toast to pumpkin seed butter which has 4 grams of protein per 15 mL (1 tbsp) serving.
• Adding pumpkin seeds to oatmeal, yogurt parfaits, or salad. They have a lot of protein in a small serving, and every little bit counts.

In general, focus on leaner proteins like poultry and fish. Plant-based options are also great, like pulses, tofu, and tempeh.

Dairy Products

When speaking of protein, dairy products are part of the conversation. These foods tend to have a lot of protein and other valuable nutrients but contribute to a meal’s carbohydrate load. Some are also high in saturated fat. None of this is necessarily a problem, just something to understand when planning meals. Be sure to read labels and know the appropriate serving size to gauge how much fat and carbohydrate you are eating. 

If possible, opt for dairy products with no sugar added. Some dietitians recommend low-fat dairy as well. Talk to your dietitian if you need more information on which dairy products are right for you. 

A couple of tips on dairy:

• Unsweetened Greek yogurt and cottage cheese are great options for snacks. Serve with fruit or vegetables. My dietitian also suggested stirring in packaged seasoning mixes – like ranch or fajita – to transform plain yogurt or cottage cheese into a dip. 
• If you are substituting non-dairy milks for milk, check their glycemic load. I used to use oat milk on my cereal. I switched to unsweetened soy milk because it is higher in protein, but later learned that it is also lower on the glycemic index than oat milk, so probably a better choice all around. 

Beans for Protein and Fibre

Pulses, like beans and lentils, can be a tough sell for anyone not accustomed to eating them, but they provide protein and lots of fibre. They are also extremely versatile. 

I was a vegetarian for many years so beans are in my comfort zone. If they’re not your thing, try adding them gradually in small amounts. Here are some ideas, with links to a few of my recipes, where relevant. 

• Refried beans are easy to make and can be added as a filling to a quesadilla or burrito, along with meat (if desired) and other traditional fillings like cheese and salsa.
• Canned beans make a great salad. 
• Lentils are good in salads and soup. 
• If you are really ready to commit, try beans for breakfast. I realize this idea may not be for everyone but it has honestly become one of my favourite times of day to eat beans. 
• Although edamame is technically a legume, not a pulse, it is another great source of fibre and protein. Add frozen,thawed edamame to salads, or stir fry and toss with a bit of soy sauce for a side dish. 

To learn more about why beans are so important to your diet, read The Guardian’s Beans, beans the magical fruit: how healthy are they really?

This series wraps up in the next post, which includes a full list of all the resources I used for easy reference.

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To read this entire series, visit the Prediabetes Series page. 

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Disclaimer: I am not a dietitian but have worked with one to learn all I can about prediabetes. I have also done a lot of my own research, from valid sources like Diabetes Canada and books and news articles written by dietitians and doctors. I am speaking here of my own experience and nothing I say should be taken as a substitute for advice from a medical professional. Always consult with a doctor or dietitian before making any lifestyle changes for prediabetes or any other condition.

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Photo of lentils by César Hernández on Unsplash.