Diet for Prediabetes: Recommended and Avoided Foods with Useful Advice
### Recommended Food Options for a Prediabetes Diet
Managing prediabetes involves adopting a diet that focuses on stabilizing blood sugar levels. This diet emphasizes foods high in fiber, healthy fats, lean protein, and complex carbohydrates. Such choices help slow digestion, blunt blood sugar spikes, and can support reversing or managing prediabetes [1][3][5].
#### Vegetables
Non-starchy vegetables such as broccoli, spinach, kale, bell peppers, cucumbers, tomatoes, asparagus, Brussels sprouts, cauliflower, carrots, and capsicum are excellent choices due to their low calorie, low carbohydrate, and high fiber content [1][3][5]. Dark leafy greens like spinach, kale, and Swiss chard should also be incorporated regularly for their nutrient density and low glycemic impact [1][4].
#### Proteins
Lean meats such as skinless chicken, turkey, and fish like salmon, tuna, or mackerel provide essential protein without excess saturated fat [1][5]. Plant-based proteins like lentils, beans (black, kidney, chickpeas), tofu, paneer (Indian cottage cheese), and Greek yogurt are fiber-rich and help with satiety and blood sugar control [1][5]. Eggs, low-fat cottage cheese, and Greek yogurt (ideally plain, unsweetened) are good options [1][5].
#### Whole Grains and Complex Carbohydrates
Whole grains like brown rice, quinoa, barley, old-fashioned oats, whole-wheat bread and pasta, and millets (bajra, ragi, jowar) are preferred over refined grains due to their higher fiber and lower glycemic index [1][3][5]. Sweet potatoes are a better choice over white potatoes for a lower glycemic impact, as they are rich in fiber and vitamins [1][3].
#### Healthy Fats
Nuts and seeds like almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats, fiber, and protein, supporting blood sugar stability [1][3][5]. Use olive oil, mustard oil, or avocado oil in moderation for cooking and dressings [1][5]. Avocado is low in carbohydrate and sugar, high in fiber and healthy fats, making it a smart choice for prediabetes [1][2].
#### Fruits
Whole fruits like apples, oranges, grapefruit, berries, guava, pears, and kiwi can be included in moderation, especially when paired with a protein or fat source to mitigate blood sugar spikes [1][5]. High-sugar fruits such as bananas, grapes, and mangoes should be consumed in smaller amounts due to their higher sugar content [1].
#### Dairy
Choose low-fat or fat-free dairy like plain Greek yogurt, toned (low-fat) milk, and low-fat cottage cheese or paneer [1][5]. While acceptable in moderation, opt for less processed varieties of cheese due to higher salt and fat content [1].
### Foods to Limit or Avoid
Refined grains like white bread, white rice, pasta, and products made from white flour should be minimized [5]. Processed foods like highly processed snacks, sugary cereals, and foods with added sugars should be avoided [1][5]. Sugary beverages like sodas, fruit juices, and sweetened teas can cause rapid blood sugar spikes [1]. High-fat, processed meats like bacon, sausages, and deli meats should be limited due to their saturated fat and sodium content [1].
### General Tips
Cooking at home using fresh, minimally processed ingredients provides better control over sugar, salt, and fat content [5]. Balanced meals that combine vegetables, lean protein, healthy fats, and complex carbohydrates promote sustained energy and blood sugar management [1][5]. Portion control is important as even healthy foods can raise blood sugar if consumed in large amounts [1].
These guidelines, combined with regular physical activity and ongoing monitoring of blood sugar levels, can help manage or even reverse prediabetes [1][5]. The plate method is a simple way to ensure balanced meals, with non-starchy vegetables taking up half of the plate, meat, fish, or another protein source one-quarter, and carbohydrates, such as whole grains, just over one-quarter of the plate.
Proper nutrition and lifestyle modifications can significantly reduce the risk of developing diabetes. Focusing on overall dietary quality and promoting a balanced diet may be a better approach to reducing carbohydrate intake. Carbohydrates are important in a balanced diet, but the optimal amount depends on a person's health, activity levels, and lifestyle.
A 2023 review concluded that high protein intake is not associated with a person's risk of cardiovascular disease, including stroke, cardiovascular death, and heart attacks, as long as the protein is lean and has less saturated fats. A diet that can help manage prediabetes and promote weight loss typically includes foods that are high in fiber, low in added sugars, and dense in nutrients.
People with diabetes should be mindful of their carbohydrate intake, especially when the carbohydrates come from added sugars. Being mindful when eating out can help people with prediabetes make strategic choices, such as choosing fresh, high-quality ingredients and checking for calorie information. Meal planning is important for people with prediabetes, with suggestions for breakfast, lunch, dinner, and snacks provided. It is recommended to check with a doctor or dietitian about how much of each favorite food is appropriate.
Foods with high GI scores rapidly raise blood sugar. Examples include white bread, white rice, potatoes, and sugary foods. Excessive amounts of saturated fats can raise cholesterol levels and contribute to the risk of cardiovascular disease. Healthful protein intake can help people feel fuller after meals and contribute to prediabetes remission. Limiting sugar-sweetened drinks, foods with high levels of added sugar, refined carbohydrates, red and processed meats, and alcohol can help reduce a person's risk of developing type 2 diabetes.
Eating foods high in fiber can aid in weight management, heart health, and digestive health. Whole grain and high fiber foods are digested slowly, which can help manage blood sugar levels and avoid spikes. Protein sources like tofu, lean meats, and low-fat yogurts can help people maintain a balanced diet without adding large amounts of carbohydrates or fats.
The Centers for Disease Control and Prevention (CDC) recommends that people who lose weight and engage in 150 minutes of physical activity per week reduce their risk of developing type 2 diabetes. Low GI foods are those that the body digests and absorbs slowly, causing a gradual rise in blood sugar. Examples include whole grains, legumes, non-starchy vegetables, nuts, and most fruits. Eating regular meals with a balance of protein, fat, and carbohydrates can help keep blood sugar levels stable. Opting for water instead of soda or alcohol can help reduce sugar intake when eating out. Non-starchy vegetables are often lower in carbohydrates and rich in fiber and other nutrients, making them suitable for a person who is lowering their risk of type 2 diabetes.
The glycemic index (GI) ranks foods containing carbohydrates based on how quickly they raise blood sugar levels. A low GI food doesn't necessarily mean high nutritional value, and high GI foods can be nutrient-dense.
- A prediabetes diet focusing on stabilizing blood sugar levels includes foods high in fiber, healthy fats, lean protein, and complex carbohydrates, chosen to slow digestion and reduce blood sugar spikes.
- Non-starchy vegetables, such as broccoli, spinach, kale, bell peppers, cucumbers, tomatoes, asparagus, Brussels sprouts, cauliflower, carrots, and capsicum, are excellent choices due to their low calorie, low carbohydrate, and high fiber content.
- Lean meats like skinless chicken, turkey, and fish such as salmon, tuna, or mackerel provide essential protein without excess saturated fat, while plant-based proteins like lentils, beans (black, kidney, chickpeas), tofu, paneer (Indian cottage cheese), and Greek yogurt are fiber-rich and help with satiety and blood sugar control.
- Whole grains like brown rice, quinoa, barley, old-fashioned oats, whole-wheat bread and pasta, and millets (bajra, ragi, jowar) are preferred over refined grains due to their higher fiber and lower glycemic index.
- Fruits like apples, oranges, grapefruit, berries, guava, pears, and kiwi can be included in moderation, and high-sugar fruits such as bananas, grapes, and mangoes should be consumed in smaller amounts due to their higher sugar content.
- People with diabetes should be mindful of their carbohydrate intake, especially when the carbohydrates come from added sugars, and being mindful when eating out can help them make strategic choices, such as choosing fresh, high-quality ingredients and checking for calorie information.
- Proper nutrition and lifestyle modifications can significantly reduce the risk of developing diabetes, with a focus on overall dietary quality and promoting a balanced diet, which may be a better approach to reducing carbohydrate intake.
- A diet that can help manage prediabetes and promote weight loss typically includes foods that are high in fiber, low in added sugars, and dense in nutrients, emphasizing the importance of health-and-wellness, fitness-and-exercise, and other nutrition concepts.
