The Diet for Pre-Diabetes: Forbidden and Permitted Foods - Step To Health

The Diet for Pre-Diabetes: Forbidden and Permitted Foods

For people whose blood sugar levels are higher than normal, It's important that they monitor their diet.
The Diet for Pre-Diabetes: Forbidden and Permitted Foods

Last update: 17 March, 2021

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

This regimen requires you to rethink you meals because some of the regular foods you eat contain ingredients that will lead to excessive sugar build up in the bloodstream or poor usage of insulin.

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

What kinds of things should you change? What are the best foods for you?

In today’s article, we want to share a healthy diet for pre-diabetes with you.

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.

Permitted and prohibited foods

Pre-diabetes 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 diet for pre-diabetes, regardless of whether you’re at high risk or suffering from any of the forms of diabetes mellitus.

Although patients with high blood sugar should follow certain medical guidelines, the best way to avoid complications is to change your diet. For that reason, it’s a good idea to know which foods are good for glucose control, and which ones are harmful.

Foods allowed in a pre-diabetes diet

The best foods for controlling high glucose levels during pre-diabetes are those with a low glycemic index. They generally provide lots of fiber, protein, and essential fatty acids that you need in your diet.

A sample menu for pre-diabetics could include foods like the following:

  • Oatmeal
  • Whole grain bread
  • Non-starchy vegetables, like carrots and green beans
  • Beans and legumes
  • Sweet potatoes
  • Whole wheat pasta
  • Chicken with the skin removed
  • Cold water fish
  • Plain, low-fat yogurt
  • Egg whites
  • Fruits
  • Quinoa or barley

Foods that are prohibited

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 absolutely avoid include:

  • Beef viscera.
  • Whole milk products.
  • Alcoholic beverages.
  • Ice cream and chocolate.
  • Harmful 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 fruits in syrup).
  • 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

A menu for diet for pre-diabetes

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

Certain aspects such as age, weight, and any other disorders – such as gestational diabetes – are also considered.

It’s normal for the menu to vary from person to person, according to their needs. Below are some of the many options that can serve as a model for you to change your diet.

Menu for a pre-diabetic diet


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

Mid-morning snack

  • Freshly-squeezed orange juice and whole grain crackers
  • Fruit tea
  • Oatmeal or almond milk


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

Mid-afternoon snack

  • Greek yogurt with blueberries
  • Whole grain toast with a slice of turkey meat
  • Green smoothie


  • Grilled fish with steamed vegetables
  • Vegetable soup with grilled chicken
  • Pumpkin puree with 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 get the maximum benefits.

If you have doubts about how to follow a balanced diet, tailored to your needs, consult your doctor or nutritionist. Both professionals will be able to help you.

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