{"id":40884,"date":"2026-11-05T18:00:00","date_gmt":"2026-11-05T17:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=40884"},"modified":"2026-11-05T12:41:11","modified_gmt":"2026-11-05T11:41:11","slug":"dieta-per-a-la-prediabetis-que-menjar-i-que-evitar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/","title":{"rendered":"Dieta per a la prediabetis: qu\u00e8 menjar i qu\u00e8 evitar"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Que_es_la_prediabetis_i_per_que_es_important_la_dieta\" >Qu\u00e8 \u00e9s la prediabetis i per qu\u00e8 \u00e9s important la dieta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Dades_sobre_la_diabetis_a_Espanya\" >Dades sobre la diabetis a Espanya<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Qui_pot_desenvolupar_diabetis_tipus_2\" >Qui pot desenvolupar diabetis tipus 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Dieta_per_a_la_prediabetis_que_menjar\" >Dieta per a la prediabetis: qu\u00e8 menjar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Dieta_per_a_la_prediabetis_que_evitar\" >Dieta per a la prediabetis: qu\u00e8 evitar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#Mes_enlla_de_la_dieta_altres_recomanacions_per_prevenir_la_diabetis\" >M\u00e9s enll\u00e0 de la dieta: altres recomanacions per prevenir la diabetis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-per-a-la-prediabetis-que-menjar-i-que-evitar\/#MGC_Mutua_i_el_seguiment_de_la_teva_salut\" >MGC M\u00fatua i el seguiment de la teva salut<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><em><strong>Av\u00eds important:<\/strong> aquest article t\u00e9 car\u00e0cter exclusivament informatiu. La prediabetis \u00e9s una condici\u00f3 m\u00e8dica que requereix seguiment professional. Consulta sempre amb el teu metge o especialista abans de modificar la teva dieta o els teus h\u00e0bits de salut.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si t&#8217;han detectat nivells de glucosa per sobre del normal per\u00f2 sense arribar a una diabetis declarada, est\u00e0s davant del que es coneix com a prediabetis. La dieta per a la prediabetis \u00e9s una de les eines m\u00e9s eficaces per revertir o frenar aquesta situaci\u00f3 abans que avanci. A continuaci\u00f3 trobar\u00e0s quins aliments ajuden a controlar la gluc\u00e8mia, quins conv\u00e9 evitar i quins altres factors influeixen en l&#8217;evoluci\u00f3 d&#8217;aquesta condici\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_la_prediabetis_i_per_que_es_important_la_dieta\"><\/span>Qu\u00e8 \u00e9s la prediabetis i per qu\u00e8 \u00e9s important la dieta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-880x587.jpg\" alt=\"Home amb sobrep\u00e8s, un dels factors de risc de la prediabetis i la diabetis tipus 2\" class=\"wp-image-40879\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-2048x1365.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">La <a href=\"https:\/\/www.mgc.es\/ca\/blog\/diabetis-tot-el-que-nhauries-de-saber\/\">diabetis mellitus<\/a> \u00e9s una malaltia metab\u00f2lica cr\u00f2nica caracteritzada per una elevaci\u00f3 del sucre a la sang, que \u00e9s conseq\u00fc\u00e8ncia de defectes en la secreci\u00f3 d&#8217;insulina, en l&#8217;acci\u00f3 d&#8217;aquesta hormona o en totes dues. Hi ha dos tipus de diabetis: la tipus 1 i la tipus 2. La diabetis tipus 2 \u00e9s la forma m\u00e9s freq\u00fcent i sovint \u00e9s asimptom\u00e0tica en les fases inicials, de manera que pot passar molts anys sense diagnosticar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La prediabetis \u00e9s la fase pr\u00e8via a la diabetis tipus 2 establerta. Es caracteritza per una gluc\u00e8mia basal alterada o una intoler\u00e0ncia a la glucosa: les xifres de sucre a la sang s\u00f3n m\u00e9s altes del normal, per\u00f2 no prou per parlar de diabetis. \u00c9s un moment clau per actuar, perqu\u00e8 amb canvis en la dieta i l&#8217;estil de vida moltes persones aconsegueixen normalitzar els nivells de glucosa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;elevaci\u00f3 mantinguda del sucre a la sang s&#8217;associa a un dany progressiu en \u00f2rgans com els ulls, els ronyons, els nervis, el cor i els vasos sanguinis. Per aix\u00f2, actuar en la fase de prediabetis marca la difer\u00e8ncia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dades_sobre_la_diabetis_a_Espanya\"><\/span>Dades sobre la diabetis a Espanya<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La diabetis afecta una part important de la poblaci\u00f3 espanyola. L&#8217;Estudi Di@betes (2015), el m\u00e9s gran fet a Espanya fins aleshores, mostrava que el 13,8 % dels espanyols majors de 18 anys tenia diabetis tipus 2, cosa que equivalia a m\u00e9s de 5,3 milions de persones. D&#8217;aquestes, gaireb\u00e9 3 milions ja estaven diagnosticades, per\u00f2 2,3 milions \u2014el 43 % del total\u2014 <a href=\"https:\/\/www.mgc.es\/ca\/blog\/pots-tenir-diabetis-sense-saber-ho-la-diabetis-oculta\/\">desconeixien que patien la malaltia<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquestes dades s\u00f3n de refer\u00e8ncia i la realitat actual pot ser diferent. Per consultar xifres actualitzades, el Ministeri de Sanitat i la Sociedad Espa\u00f1ola de Diabetes (SED) publiquen estad\u00edstiques peri\u00f2diques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Qui_pot_desenvolupar_diabetis_tipus_2\"><\/span>Qui pot desenvolupar diabetis tipus 2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Qualsevol persona pot desenvolupar la malaltia, per\u00f2 alguns factors n&#8217;augmenten el risc:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tenir m\u00e9s de 45 anys<\/li>\n\n\n\n<li>Pes excessiu (\u00edndex de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/calcul-de-lindex-de-massa-corporal-una-guia-per-mesurar-la-salut\/\">massa corporal<\/a> superior a 25)<\/li>\n\n\n\n<li>Antecedents familiars de diabetis<\/li>\n\n\n\n<li><a href=\"https:\/\/www.mgc.es\/ca\/blog\/sedentarisme-i-tecnologia\/\">Sedentarisme<\/a> habitual<\/li>\n\n\n\n<li>Historial previ de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/diabetis-gestacional-aliments-prohibits-recomanats\/\">diabetis gestacional<\/a> o haver tingut un nad\u00f3 de m\u00e9s de 4,5 quilos<\/li>\n\n\n\n<li><a href=\"https:\/\/www.mgc.es\/ca\/blog\/hipertensio-la-malaltia-silenciosa\/\">Hipertensi\u00f3 arterial<\/a><\/li>\n\n\n\n<li>Elevaci\u00f3 dels greixos a la sang<\/li>\n\n\n\n<li>Historial previ de malaltia vascular<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Les persones que presenten aquests factors de risc s&#8217;haurien de fer proves per detectar la prediabetis, que consisteixen en una an\u00e0lisi de sang despr\u00e9s de dotze hores de dejuni per determinar la gluc\u00e8mia. El cribratge est\u00e0 especialment indicat en:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persones majors de 45 anys, sobretot si tenen sobrep\u00e8s<\/li>\n\n\n\n<li>Persones menors de 45 anys amb sobrep\u00e8s i algun altre dels factors de risc esmentats<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_per_a_la_prediabetis_que_menjar\"><\/span>Dieta per a la prediabetis: qu\u00e8 menjar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;alimentaci\u00f3 en la prediabetis t\u00e9 un objectiu clar: evitar els pics de glucosa i mantenir la gluc\u00e8mia estable al llarg del dia. No es tracta nom\u00e9s de qu\u00e8 menges, sin\u00f3 tamb\u00e9 de quant i amb quina freq\u00fc\u00e8ncia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aliments recomanats:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Verdures sense mid\u00f3:<\/strong> espinacs, br\u00f2quil, carbass\u00f3, enciam i altres fulles verdes. Aporten fibra, que alenteix l&#8217;absorci\u00f3 del sucre<\/li>\n\n\n\n<li><strong>Fruita sencera:<\/strong> preferiblement amb pell i en peces senceres, no en suc. El suc elimina la fibra i fa pujar la gluc\u00e8mia m\u00e9s r\u00e0pidament<\/li>\n\n\n\n<li><strong>Cereals integrals:<\/strong> arr\u00f2s integral, quinoa, pa integral, pasta integral. Els cereals refinats (arr\u00f2s blanc, pa blanc) s\u00f3n hidrats d&#8217;absorci\u00f3 r\u00e0pida amb un \u00edndex gluc\u00e8mic m\u00e9s alt, cosa que provoca pujades de glucosa m\u00e9s pronunciades<\/li>\n\n\n\n<li><strong>Prote\u00efnes magres i llegums:<\/strong> peix (preferiblement blau, com les sardines o el salm\u00f3), pollastre, gall dindi, ous, llenties i cigrons. Els llegums tenen un \u00edndex gluc\u00e8mic baix i aporten fibra i prote\u00efna alhora<\/li>\n\n\n\n<li><strong>Greixos saludables:<\/strong> oli d&#8217;oliva verge extra, alvocat, nous i altres fruits secs sense sal. Els greixos saludables no eleven la glucosa i contribueixen a la sacietat<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Un apunt pr\u00e0ctic: la mida de les racions \u00e9s important. Fins i tot els aliments saludables poden elevar la gluc\u00e8mia si es consumeixen en quantitats excessives. El teu metge o dietista et pot orientar sobre les proporcions adequades per al teu cas concret.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_per_a_la_prediabetis_que_evitar\"><\/span>Dieta per a la prediabetis: qu\u00e8 evitar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cal limitar o suprimir els aliments seg\u00fcents, que eleven la gluc\u00e8mia r\u00e0pidament o contribueixen al sobrep\u00e8s:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sucres afegits:<\/strong> refrescos i sucs industrials, dol\u00e7os, pastissos i cereals ensucrats<\/li>\n\n\n\n<li><strong>Farines refinades:<\/strong> pa blanc, pasta convencional i arr\u00f2s blanc<\/li>\n\n\n\n<li><strong>Aliments ultraprocessats:<\/strong> brioixeria industrial, menjar r\u00e0pid i aliments amb greixos saturats o trans<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mes_enlla_de_la_dieta_altres_recomanacions_per_prevenir_la_diabetis\"><\/span>M\u00e9s enll\u00e0 de la dieta: altres recomanacions per prevenir la diabetis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La dieta \u00e9s essencial, per\u00f2 no actua sola. Aquestes mesures complementen els canvis alimentaris:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantenir un pes saludable (\u00edndex de massa corporal per sota de 25)<\/li>\n\n\n\n<li>Fer exercici de manera regular. L&#8217;Organitzaci\u00f3 Mundial de la Salut (OMS) recomana entre 150 i 300 minuts setmanals d&#8217;activitat moderada (caminar r\u00e0pid, nedar) o entre 75 i 150 minuts setmanals d&#8217;activitat intensa, com c\u00f3rrer<\/li>\n\n\n\n<li>Fer-se una an\u00e0lisi de sang anual per comprovar la gluc\u00e8mia, especialment a partir dels 45 anys o si es t\u00e9 sobrep\u00e8s<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MGC_Mutua_i_el_seguiment_de_la_teva_salut\"><\/span>MGC M\u00fatua i el seguiment de la teva salut<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si tens prediabetis o factors de risc, comptar amb un seguiment m\u00e8dic regular marca la difer\u00e8ncia. Amb l&#8217;asseguran\u00e7a de salut d&#8217;MGC M\u00fatua pots accedir al teu metge de cap\u00e7alera, a endocrin\u00f2legs i a altres especialistes del quadre m\u00e8dic sense llistes d&#8217;espera, i consultar els dubtes del dia a dia a trav\u00e9s de la teleconsulta disponible les 24 hores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">MGC \u00e9s una m\u00fatua sense \u00e0nim de lucre: els beneficis es reinverteixen a ampliar cobertures i millorar el servei, no a repartir dividends. Pots <a href=\"https:\/\/www.mgc.es\/ca\/calcula-preu-asseguranca-medica\/\">calcular el preu de la teva asseguran\u00e7a de salut<\/a> en pocs minuts, o buscar l&#8217;especialista que necessites al <a href=\"https:\/\/www.mgc.es\/ca\/quadre-medic\/\">quadre m\u00e8dic d&#8217;MGC<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Les cobertures exactes es defineixen en les condicions generals i particulars de cada p\u00f2lissa. Consulta sempre amb el teu metge abans de prendre decisions de salut relacionades amb la prediabetis o la diabetis.<\/strong><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Bibliografia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.ciberdem.org\/noticias\/ciberdem-publica-los-resultados-del-estudio-di-betes-sobre-la-incidencia-de-la-enfermedad-en-espana\">Estudi Di@betes (2015)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.clinicbarcelona.org\/asistencia\/enfermedades\/diabetes\/diabetes-tipo-1\">Hospital Cl\u00ednic de Barcelona \u2014 Diabetis tipus 1<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mayoclinic.org\/es\/diseases-conditions\/type-2-diabetes\/symptoms-causes\/syc-20351193\">Mayo Clinic \u2014 Diabetis tipus 2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/physical-activity\">Organitzaci\u00f3 Mundial de la Salut (OMS) \u2014 Recomanacions d&#8217;activitat f\u00edsica<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Av\u00eds important: aquest article t\u00e9 car\u00e0cter exclusivament informatiu. La prediabetis \u00e9s una condici\u00f3 m\u00e8dica que requereix seguiment professional. Consulta sempre amb el teu metge o especialista abans de modificar la teva dieta o els teus h\u00e0bits de salut. Si t&#8217;han detectat nivells de glucosa per sobre del normal per\u00f2 sense arribar a una diabetis declarada, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":40883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[658,15],"tags":[],"class_list":["post-40884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-salut"],"acf":[],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/10\/hombre-gordo-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta per a la prediabetis: qu\u00e8 menjar i qu\u00e8 evitar - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Dieta per a la prediabetis: quins aliments ajuden a controlar la glucosa, quins cal evitar i quins h\u00e0bits poden frenar l&#039;aven\u00e7 cap a la diabetis tipus 2.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/?p=40878\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta per a la prediabetis: qu\u00e8 menjar i qu\u00e8 evitar - 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