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Prediabetes is characterized by higher-than-normal blood glucose levels – levels that are associated with a risk of diabetes but not quite high enough to result in a diagnosis just yet. It’s a relatively common health condition, with research showing that impaired glucose tolerance affects more than 464 million people globally.¹

Prediabetes is most often caused by insulin resistance, where the body doesn’t use the insulin hormone effectively. While we can’t control every risk factor for prediabetes, healthy lifestyle choices can help maintain balanced blood sugar levels. And that’s good news because prediabetes increases your risk of developing type 2 diabetes and cardiovascular disease. 

This article will discuss the science behind prediabetes and nutrition’s role in managing our blood sugars.

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The Link Between Diet and Prediabetes

Some risk factors associated with prediabetes, such as genetics, are out of our hands. Still, we may be able to mitigate the risk by implementing specific lifestyle changes. For example, meeting your physical activity needs and maintaining a healthy body weight can help keep prediabetes at bay. However, our diet plays a prominent role in preventing or managing the condition.²

Our bodies depend on carbohydrates to function, but blood sugar control is not as simple as reducing your overall carb intake. Since prediabetes affects how your body moves sugar into your cells, the foods you eat may cause sugar to build up in your bloodstream. The types and amounts of carbohydrates you consume can significantly influence your blood sugar levels and contribute to insulin resistance.

A diet rich in easy-to-digest carbs can cause frequent and rapid blood sugar spikes. Monitoring your carb intake can help you avoid unwanted blood sugar spikes and may reduce your risk of developing type 2 diabetes. However, we all have unique nutrition needs. 

Some people with diabetes have found success with the Mediterranean diet, while others have designed eating patterns that fit their unique preferences. Consult your registered dietitian nutritionist (RDN) to address your specific needs related to your body’s food response and medical history.

Prediabetes Food List: 8 Best Foods for Prediabetes

There’s no magic formula for designing a prediabetes-friendly meal plan, but some foods may be more beneficial than others. Let’s check out a few:

1. Asparagus: Asparagus can be an excellent non-starchy vegetable for those with prediabetes. One cup of asparagus contains three grams of fiber and just five grams of carbs. It’s also packed with other important nutrients like vitamins C, A, and K. Try drizzling asparagus with olive oil and roasting it until tender, or add it to your favorite stir-fry with a nut butter sauce.³‍
2. Broccoli: Broccoli comes from the family of cruciferous veggies. It’s packed with prebiotic fiber that supports gut health and may help manage glucose and cholesterol. One cup of chopped broccoli provides two grams of fiber and six grams of carbs.⁴‍
3. Leafy Greens: Leafy greens like kale and spinach are loaded with vitamins and dietary fiber, which slows digestion and helps you stay full between meals. Mix them in a refreshing salad or add them to your favorite grains dish alongside other veggies like sweet potatoes. ‍
4. Fish: Fish, if not cooked in high-fat or high-sodium sauces, can be an excellent source of protein for people with prediabetes. Fish, such as salmon and cod, are rich in healthy fats that can support heart health and prevent blood sugar spikes. There are endless ways to include fish in your diet. Consider trying a salmon rice bowl or delicious fish tacos.‍
5. Greek Yogurt: Research indicates that consuming high-fat dairy products can lower the risk of developing prediabetes. Full-fat Greek yogurt is a delicious way to include a high-fat dairy product while increasing your overall protein intake. It’s also rich in probiotics, offering many gut health benefits.⁵‍
6. Lean Meats: Protein can slow the rate at which carbohydrates enter the bloodstream. Including a lean protein source, such as chicken, turkey, or lean cuts of beef, can help manage blood glucose levels.‍
7. Whole Grains: Replacing refined sugars with complex carbohydrates like whole grain products can be a game changer for blood sugar management. Foods like brown rice, bulgar wheat, quinoa, and oats are rich in protein, fiber, and other essential nutrients.‍
8. Fiber-rich Fruit: Fruits provide a list of essential vitamins and minerals. Of course, they’re also a great source of carbohydrates, so it’s essential to be mindful of portion sizes. You might also consider combining your fruits with a protein source to slow digestion and help lower glucose levels. 

Foods to Avoid With Prediabetes

If you’ve been diagnosed with prediabetes, you may wonder if some foods are totally off-limits. Good news! All foods can fit within a well-balanced diet. However, when it comes to diabetes care, it may be best to limit certain foods as they may cause blood sugar spikes without offering much nutritional value.

Examples of foods to avoid or limit with prediabetes include:

• Sugary drinks like sodas, lemonade, and teas.
• Foods with added sugars, like candies, cakes, and cookies.
• Low-fiber foods like white bread and white rice.

Additionally, grapefruit and pomegranate may interact with some medications. Be sure to consult with your doctor or registered dietitian if you have questions about potential interactions.

<div class="pro-tip"><strong>Also Read: </strong><a href=insulin-resistance-vs-prediabetes>Insulin Resistance and Prediabetes: Symptoms, Risk Factors, and What You Can Do</a></a>.</div>

Prediabetes Diet: Best Tips 

Because no two bodies are the same, there isn’t a one-size-fits-all prediabetes diet. Still, there are several modifications you can make to help manage the condition with your overall health in mind. In addition to eating healthy foods, several other lifestyle changes can support your prediabetes management goals.

Consult a Dietitian

Registered dietitians can provide individualized counseling related to diabetes prevention and your individualized nutrition needs. They can develop a meal plan using the glycemic index and other helpful tools for glucose management.

Try Healthier Eating Patterns

Healthy eating involves more than just eating the right foods. The timing of your meals also plays a critical role in maintaining healthy blood sugar levels. Do not skip meals. Instead, try to schedule your meals and snacks to prevent drops in blood sugar.

Increase Physical Activity 

Regular physical activity is critical, especially for those with a history of prediabetes. Staying active can support weight loss efforts and help your body better respond to insulin. The Physical Activity Guidelines for Americans recommends adults aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.¹⁰, ¹¹

The American Diabetes Association also emphasizes the importance of regular physical activity, as it may help manage blood sugar levels and reduce the risk of developing type 2 diabetes. Check with your healthcare provider before starting a new workout routine or significantly increasing your activity level.¹²

Reach Your Ideal Weight and Strive to Maintain It 

For those living with obesity, a modest 5-10% healthy weight loss may improve your insulin sensitivity and other obesity-related metabolic risk factors.⁶

Avoid Smoking

According to the Centers for Disease Control and Prevention, smoking makes it more challenging to manage any type of diabetes. Per the CDC, smoking puts you at an increased risk of developing type 2 diabetes.⁷

Don’t Skip Sleep

Getting adequate sleep is vital to our overall health. And, as it turns out, sleep also plays a significant role in blood sugar management.⁸

Choose More Foods Rich in Fiber

It’s also important to prioritize fiber, which plays a crucial role in overall health. Eating fiber-rich foods can help satiate your hunger and keep you from overeating between meals.

The current Dietary Guidelines for Americans recommends that the average healthy adult consume 25 to 36 grams of fiber daily, depending on age and sex. Getting enough fiber can help support a healthy gastrointestinal system, prevent cardiovascular disease, and more.⁹

Examples of high-fiber foods include:

• Beans, lentils, and legumes.
• Fruits and veggies with the skin.
• Whole grains like quinoa and brown rice.
• Whole grain breads and cereals.
• Whole wheat pasta.

Pay Attention to Portion Sizes

You don’t have to cut out carbs entirely if diagnosed with prediabetes. You don’t even have to follow a low-carb diet. In fact, a 2018 study found that a lower-carb diet presented the same mortality risk as a high-carb diet.¹³

Monitoring your portion sizes is the name of the game. Spreading carbohydrate intake evenly throughout the day can help control your blood sugar levels and prevent unwanted highs and lows. Be sure to read nutrition labels to understand your meals' impact on your blood sugar, and consider meeting with a registered dietitian to assess your daily carbohydrate needs.

Eat Low-Fat Meats and Other Proteins

Carbohydrates get a lot of hype when it comes to managing blood sugars. However, fat intake can also play a role in diabetes management. Research has found that high-fat diets, particularly those high in trans and saturated fats, can adversely affect insulin sensitivity.¹⁴

Animal fats and processed foods can be high in saturated and trans fats. If you have prediabetes, being mindful of your fat intake can help control your blood sugars and reduce your risk of developing type 2 diabetes and heart disease.

Lean protein sources include:

• Beans, lentils, and legumes
• Eggs
• Soybean products
• Low-fat Greek yogurt
• Chicken and turkey
• Lean beef cuts

Limit Alcohol Consumption

Moderation is vital to a healthy diet, and alcohol intake is no exception. Alcoholic drinks can lead to dehydration, and many cocktails contain high amounts of sugar. If your eating plan can safely include moderate amounts of alcohol, avoid adding sugary fruit juices or liqueurs.

Drink Water Instead of Sweetened Drinks 

Water is essential to all healthy diets, and if you have prediabetes, it’s a better option than sugary beverages like sodas and juices. One 12-ounce can of regular cola contains almost 40 grams of carbohydrates. Additionally, since it has virtually no protein, fat, or fiber, your body digests it quickly, meaning it causes a rapid increase in your blood sugar levels and often results in a sugar crash. Still, diet soda may not be the healthier choice, so it’s best to opt for water.¹⁵

When Should You See a Doctor?

Symptoms like excessive thirst, frequent urination, and unintentional weight loss often characterize diabetes. Prediabetes, however, typically doesn’t come with glaringly apparent symptoms. Therefore, routine screening and laboratory blood tests may be critical.

The American Diabetes Association recommends screening all adults for diabetes starting at age 35. However, your doctor may recommend early screening if you have other risk factors, such as:

• A family history of diabetes
• A previous diagnosis of gestational diabetes
• Extra weight or obesity
• High blood pressure
• Being of African American, Latino, Asian American, Native American, or Pacific Islander descent

Prevention is critical. Implementing healthy lifestyle choices can help maintain proper glucose control and reduce your risk of developing prediabetes. Consider meeting with a registered dietitian to design a food plan based on your individualized nutrition needs.

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<div class="pro-tip"><strong>Learn More: </strong><a href=how-to-reverse-prediabetes>How to Reverse Prediabetes: Experts’ Take + Tips to Get Started</a>.</div>