What Is a Metabolic Diet Plan? Best Foods to Eat & Avoid

If you have prediabetes, you may wonder if a metabolic diet plan could help with blood sugar control and weight management.

There are a wide range of plans online promising to boost metabolism, reduce inflammation, and yield significant weight loss. 

However, many of these plans aren’t evidence-based or lack long-term research.

Continue reading to learn more about the different types of metabolic diets, the science behind them, and how they might impact prediabetes. 

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What’s a Metabolic Diet Plan?

Several eating patterns exist that are advertised to improve a person’s metabolic rate and function.

While quick weight loss is often promised, many of these plans lack sufficient research to understand the long-term impacts on weight and metabolism. 

On the other hand, some eating patterns are very well-studied in the context of metabolic health.

These diets emphasize eating whole, minimally processed foods. 

There’s typically no calorie restriction component to these metabolic diets, but some may involve tracking macronutrients. 

Some of these plans involve restricting carbohydrates.

Others emphasize carbohydrate quality, encouraging high-fiber carbohydrates and whole grains instead of refined flour and added sugars. 

The idea behind these diets is that if you eat a certain way, you can improve your metabolic function, supporting weight management goals and treating metabolic disorders like prediabetes. 

Understanding Metabolism

Metabolism is a term that describes all of the chemical reactions that happen in your body to convert nutrients from food into energy.

Many different hormones work together to accomplish this.

You may have heard people refer to their metabolism as being “fast” or “slow.”

This refers to the basal metabolic rate, which represents the amount of energy or calories you burn at rest. 

Many factors can influence your metabolic rate, including:

• Sex.
• Age.
• Race.
• Diet.
• Exercise.
• Medical conditions.

Why is Metabolism Important?

Your metabolism is responsible for many essential functions, like how your body processes carbohydrates and stores nutrients.

When your metabolism isn’t working properly, it can contribute to conditions like diabetes and obesity. 

Metabolic syndrome is a condition characterized by multiple health concerns, including: 

• Abdominal obesity.
• Dyslipidemia (abnormal cholesterol levels).
• Hypertension (high blood pressure).
• Insulin resistance (common in prediabetes and type 2 diabetes). 

Growing research shows that specific diet and lifestyle habits can help treat metabolic syndrome.

Types of Evidence-Based Metabolic Diets

While many fad diets online claim to treat metabolic concerns, most of these have not been well-studied.

However, certain eating patterns have been extensively researched in the context of metabolic health and may be beneficial, especially for prediabetes.

Note: Nourish doesn’t recommend following highly restrictive diets. Talk with your doctor before making significant dietary changes. 

Mediterranean Diet

The Mediterranean diet is a well-studied eating pattern that emphasizes minimally processed foods like: 

• Whole grains.
• Beans and lentils.
• Nuts.
• Dark leafy greens. 
• Fruits. 
• Olive oil. 

The diet is rich in healthy fats and primarily encourages plant-based proteins, like legumes. A moderate intake of lean animal proteins, like fish and poultry, is recommended.

The diet is low in red meat and added sugars. 

The macronutrient distribution of the traditional Mediterranean diet is:

• 40-45% of calories from carbohydrates.
• 15% of calories from protein.  
• 35-45% of calories from fat.

This eating pattern doesn’t restrict calories but instead focuses on adding plenty of nutrient-dense foods to the diet. 

Research shows that the Mediterranean diet is a possible treatment option for preventing diabetes and treating metabolic syndrome because it can help manage weight, reduce inflammation, and balance blood sugar levels.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was originally created to treat high blood pressure. Similar to the Mediterranean diet, this diet encourages eating more:

• Whole grains.
• Vegetables.
• Fruits.
• Beans and lentils.
• Nuts. 
• Low-fat dairy.

This eating pattern is high in fiber and low in fat, dietary cholesterol, and sodium. It limits red meat, processed meats, and added sugars.  

The DASH diet recommends the following macronutrient balance:

• 55% of calories from carbohydrates.
• 18% of calories from protein.  
• 27% of calories from fat.

In addition to being an effective treatment option for high blood pressure, the DASH diet may help prevent type 2 diabetes and treat metabolic syndrome.

‍Research shows this eating pattern can improve diet quality and blood sugar control. 

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Low-Carb Diet

Low-carbohydrate diets are typically classified as eating less than 45-50% of your total calories from carbohydrates. 

Research shows low-carb diets can lower hemoglobin A1c levels (three-month blood sugar average).

They may also reduce blood pressure and improve cholesterol markers. 

Very low carbohydrate diets, such as the Ketogenic diet, are much more restrictive and recommend less than 10% of calories from carbs. 

Though very low carbohydrate diets may improve insulin resistance in the short term, they can be challenging to adhere to long-term and lack a variety of fiber-rich foods.

Fruits, starchy vegetables, and whole grains are typically restricted in these diets, but these nutrient-dense foods are associated with a lower risk of type 2 diabetes. 

The American Diabetes Association nutrition guidelines for prediabetes do not identify an ideal ratio of calories from carbohydrates. Instead, the emphasis should be on choosing high-quality carbohydrates that are high in fiber and minimally processed. 

Are Metabolic Diets Safe for Prediabetes?

There are a wide range of metabolic diets available online. Some are evidence-based and very balanced, like the Mediterranean and DASH diets.

However, other diets claiming to treat metabolic concerns may be overly restrictive and need more evidence to demonstrate their safety. 

Potential Benefits

Eating patterns that align with a Mediterranean-style diet, emphasizing a balance of lean proteins, whole grains, fruits, vegetables, and healthy fats, can support a healthy metabolism and weight management goals while improving blood sugar levels in prediabetes.

The possible benefits of evidence-based metabolic diets include: 

• Reducing the risk of type 2 diabetes.
• Improvements in blood sugar levels and A1c.
• Less cardiovascular risk (lower blood pressure, cholesterol, etc).
• Weight management. 

Risks

When considering a new diet, assessing the potential risks is important. If the diet is drastically different from your current eating pattern or is highly restrictive, it may be challenging to maintain long-term. 

Very restrictive plans, such as the ketogenic diet, may result in nutritional deficiencies from an inadequate intake of vitamins and minerals from nutrient-dense foods containing carbohydrates. 

Additionally, restrictive diets are not recommended for people with a history of eating disorders, disordered eating, or those who are pregnant. 

Things to Consider Before Starting a Metabolic Diet Plan

As with any diet plan, there are considerations to make before following a metabolic diet to set yourself up for success. 

Consult with Your Healthcare Provider First 

Talk to your doctor and dietitian before making any significant dietary changes.

They may recommend a specific eating plan for you based on your medical history. 

Your healthcare team can also offer you evidence-based information and support while you work towards meeting your goals. 

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Choose a Sustainable Plan 

With a wide range of metabolic diet plans available online, it’s important to consider your food preferences and lifestyle when determining which option will be the most effective for you. 

Rather than plans that encourage eliminating or restricting many foods, it can be helpful to focus on adding more nutrient-dense foods that can benefit your metabolism, like lean proteins, whole grains, fruits, vegetables, and healthy fats. 

Monitor Your Progress

Before making diet and lifestyle changes to support your metabolism, talk with your doctor about a plan to monitor your progress on your health goals.

This may look like going in every three to six months to check your fasting blood sugar level and A1c (three-month average blood sugar).

You can track other markers of success at home, such as increased energy levels, better digestion, and improved sleep. 

Sample Metabolic Diet Plan for Prediabetes

If you’re not unsure to start, consider this one-day sample meal plan for a metabolic-friendly diet.

This plan is intended for people with prediabetes and other health concerns like high cholesterol and elevated body weight. 

Breakfast

Overnight oats made with Greek yogurt, chia seeds, raspberries, and toasted almonds.

Snack

Hummus with carrots. 

Lunch

Quinoa salad with garbanzo beans, cucumbers, red onion, fresh parsley, fresh mint, and a honey lemon vinaigrette. 

Snack

‍Apple with natural peanut butter. 

Dinner

‍Sesame garlic baked salmon, brown rice, and roasted broccoli.

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Tips for Following a Successful Metabolic Diet Plan

To successfully adhere to a metabolic diet plan, start by making small, realistic changes.

Over time, you can build on these changes to create long-lasting habits.  

Some examples include:

• Adding a serving of vegetables to your lunch daily.
• Including nuts in one snack each day. 
• Choosing whole wheat pasta instead of white pasta.
• Replace one restaurant meal per week with a home-cooked meal.

Consider your meal timing as well. Eating a breakfast meal is associated with less insulin resistance.

‍Research shows that eating smaller, more frequent meals throughout the day can improve metabolic health. 

Takeaway

Though several metabolic diet plans exist, many are not evidence-based or proven to work long-term.

Eating patterns like the Mediterranean and DASH diets and moderately low-carb diets may improve metabolic health and treat prediabetes. 

Talk to your doctor and dietitian about the best plan for you based on your medical history, food preferences, and lifestyle. 

How a Dietitian Can Help

Navigating metabolic health can feel confusing with so much conflicting information online.

Working with a registered dietitian and getting an evidence-based plan to meet your health goals can be very helpful. 

Find a registered dietitian specializing in prediabetes who can help you understand how to improve your metabolism through your food choices.