Prediabetes Diet: Foods to Eat and Foods to Limit

4 minutes

People whose blood sugar levels are higher than normal might want to adopt a prediabetes diet.

Prediabetes Diet: Foods to Eat and Foods to Limit

Last update: 15 December, 2022

The diet for prediabetes is balanced and combines healthy foods to lower glucose levels in patients who are at risk for developing type 2 diabetes.

This nutritional regimen requires you to rethink you meals because some of the regular foods you eat contain ingredients that’ll lead to an increase in sugar blood and poor processing of insulin.

Adopting this diet has significant benefits for your health and weight, not only because it improves your use of glucose, but also because it boosts your metabolism and slows the progression of this condition.

What should you keep in mind? What are the best foods to eat? Don’t worry, we’re about to tell you all about it.

Diet for Pre-Diabetes — The prediabetes diet can be helpful in aiding both those who have been diagnosed and those who are concerned about preventing the disease.

Foods to eat and foods to limit in a prediabetes diet

Prediabetes is a condition in which the blood sugar levels are considered to be above normal but not high enough to be diagnosed with type 2 diabetes.

Anyone can benefit from a prediabetes diet, whether they’re at high risk of any of the forms of diabetes mellitus or not.

Although patients with high blood sugar should follow certain medical guidelines, the best way to avoid complications is to be in full control of what you eat. For that reason, it’s a good idea to know which foods are good for glucose control, and which ones are harmful.

Read about Nutrition and Management of Type 2 Diabetes

Foods to include in a prediabetes diet

The best foods for controlling high glucose levels during pre-diabetes are those with a low glycemic index. This is because these usually contain the fiber, protein, and essential fatty acids you need.

A sample pre diabetic menu could include the following foods:

Oatmeal
Oily fish
Sweet potatoes
Whole wheat pasta
Chicken (without skin)
Egg whites
Quinoa or barley
Beans and legumes
Whole wheat bread
Fruits with edible skin
Low-fat plain yogurt
Non-starchy vegetables, such as carrots and green vegetables.

Foods to skip

To get your blood sugar levels back to normal, it’s best to avoid any foods that might increase glucose.

It’s pointless to eat some healthy ingredients if you continue to consume too many carbohydrates and sugars.

The foods and beverages you should avoid are:

Beef viscera
Whole milk products
Alcoholic beverages
Ice cream and chocolate
Margarines and oils
Canned foods and foods rich in sodium
Fruit juices with added sugar
Sweets and industrial baked goods
Fast food and highly-processed foods
Dried fruits such as prunes and dates
Foods with high sugar content sugar (figs, bananas, or fruit preserves)
Processed drinks: juices, juices, flavored waters, sweetened soft drinks, sodas and energy drinks

You may be interested in reading 6 things you should know about diabetes

When a person is diagnosed with prediabetes, their doctor will usually make some suggested adjustments to their diet to avoid progression to diabetes.

This usually takes into account relevant aspects such as age, weight, state of health and, of course, previous pathologies.

A salmon dinner. — It’s normal for menus to vary from person to person, depending on their needs. However, the options below are a good model to design a prediabetes diet.

Breakfast

Tea, a slice of whole grain bread, low-fat cheese, and yogurt
Tea, a fruit salad, and a hard boiled egg
Grapefruit juice, whole grain crackers, and avocado or tomato sauce

Mid-morning snack

Freshly-squeezed orange juice and whole grain crackers
A fruit infusion
Oatmeal or almond milk

Lunch

Salad with carrots, tuna, and brown rice
Lean meat, green salad, and fruit for dessert
Grilled chicken breast, brown rice, sautéed vegetables, and fat-free jello

Mid-afternoon snack

Greek yogurt and blueberries
Whole grain bread or toast with a slice of turkey meat
A green smoothie

Dinner

Grilled fish and steamed vegetables
Vegetable soup and grilled chicken
Mashed pumpkin, brown rice, and jello or fruit

A girl eating a fruit salad. — You can eat several meals a day to avoid getting too hungry and, at the same time, nourish your body.

Don’t forget to exercise!

There are many healthy foods options to help you control pre-diabetes. Nevertheless, it’s best to complement any dietary changes with a regular exercise routine to obtain maximum benefits.

If you have doubts about how to design a balanced diet to suit your needs, consult your doctor or nutritionist. Either professional should be able to help you.