Prediabetes Diet: Foods to Eat and Foods to Limit

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.

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

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A menu for diet for prediabetes

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.


  • 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


  • 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


  • 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.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.