Diet tips for prediabetes

Prediabetes diet: Foods to eat

The Centers for Disease Control and Prevention (CDC) states that people who lose 5% to 7%Trusted Source of their body weight and get in 150 minutes of physical activity, such as exercising, per week reduce their risk of developing type 2 diabetes.

A diet that can help a person lose weight if recommended and manage prediabetes typically includes foods that are:

• high in fiber
• low in added sugars
• dense in nutrients

Key health-promoting food options include:

• vegetables
• whole grains
• lean meats
• legumes
• healthy fats

High fiber foods

The body digests whole grain and high fiber foods slowly, and their sugars enter the bloodstream gradually. This can help people manage blood sugar levels and avoid a “crash” (spike in blood sugar level) after eating high sugar foods.

Eating foods high in fiber is also beneficialTrusted Source for:

• weight management
• heart health
• digestive health

Carbohydrates

Carbohydrates are essentialTrusted Source to a balanced diet, but there is no one-size-fits-all amount of carbohydrates a person should eat.

Optimal carbohydrate intake depends on a person’s health, activity levels, and lifestyle. People with diabetes also need to be mindful of their carbohydrate intake, especially when the carbohydrates come from added sugars.

However, foods that contain carbohydrates and sugar are not always low in nutrients.

For example, fruits contain natural sugars, and whole grains are high in carbohydrates, but they provide fiber and other nutrients. This makes them suitable, in moderation, for a person who is lowering their risk of type 2 diabetes.

Choose more nonstarchy vegetables

Cutting out carbohydrates is not necessarily a health-supportive step. High carbohydrate foods, such as potatoes and peas, have significant nutritional benefits.

However, many low carbohydrate foods can provide the same nutrients. Swapping high carbohydrate foods for lower carbohydrate options can be beneficial for people with prediabetes.

For example, the followingTrusted Source starchy vegetables are high in carbohydrates:

• potatoes
• peas
• corn

The following vegetables have fewer carbohydrates per portion and are rich in fiber and other nutrients:

• asparagus
• broccoli
• carrots
• celery
• green beans
• lettuce and other salad greens
• peppers
• spinach
• tomatoes
• zucchini

Glycemic index

The glycemic index (GI) ranks foods containing carbohydrates. It shows how quickly these foods raise blood sugar levels. The highest score is 100, and the lowest is 0.

GI scores involve the following:

• Low GI (55 or lower): Foods 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.
• Medium GI (56 to 69): Foods that moderately affect blood sugar. Examples include whole wheat bread, brown rice, and some fruits, such as bananas.
• High GI (70 or higher): Foods that rapidly raise blood sugar. Examples include white bread, white rice, potatoes, and sugary foods.

Sample GI scores

The following table shows some standard average GI scores for different foods:

Focusing on overall dietary quality and promoting a balanced diet may be a better approach to reducing carbohydrate intake, as the glycemic index can be confusing.

A low GI food doesn’t mean high nutritional value, and high GI foods such as white potatoes are loaded with other nutrients, such as potassium, fiber, and magnesium. What counts is eating a variety of different foods.

Some GI tips

The following facts can help guide people looking for low GI options:

• Foods that contain refined sugars typically have higher GI scores than foods that contain natural sugars, such as fruits.
• Whole foods tend to have lower GI scores than products made with refined grains, such as white bread or rice.
• Sweet potatoes, most vegetables, whole fruits, and legumes have lower GI scores than white starchy vegetables, such as potatoes.
• As most fruits and vegetables ripen, their sugar content and GI scores increase.
• Parboiled rice, basmati rice, and brown rice all have lower GI scores than short-grain or jasmine rice.
• Rolled or steel-cut oats have lower GI scores than quick-cooking oatmeal.

Proteins

Protein sources such as tofu, lean meats, and low fat yogurts can help people maintain a balanced diet without adding large amounts of carbohydrates or fats.

Limiting carbohydrate intake can help people manage their blood sugar levels, while high fat diets have been linked to diabetes development.

Healthful protein intake can help people feel fuller after meals and may even leadTrusted Source to prediabetes remission.

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. The type of protein is the key, as lean proteins with less saturated fats are best.

Prediabetes diet: Foods to limit

Losing a small amount of weight if overweight can lowerTrusted Source a person’s risk for developing type 2 diabetes. Paying attention to overall calorie intake is a key step.

It can help limit:

• sugar-sweetened drinks
• foods with high levels of added sugar, such as candy
• foods rich in refined carbohydrates, such as french fries
• red and processed meats
• alcohol

Excessive amounts of saturated fats can also raise cholesterol levels and contribute to the risk of cardiovascular disease.

While limiting the intake of certain foods can reduce a person’s risk of developing diabetes, establishing a balanced diet as part of a health-conscious lifestyle is the best way to manage prediabetes.

Other diet tips for prediabetes

Some other helpful tips for people with prediabetes include:

• Eat regular meals: Eating regular meals helps keep blood sugar levels stable. Each meal should include a balance of protein, fat, and carbohydrates. Eating a consistent amount of carbohydrates at each meal may also help prevent blood sugar fluctuations.
• Use the plate method: The plate method is a simple way to ensure balanced meals. Nonstarchy vegetables should take 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. It is best to drink water or a zero-calorie drink.
• Try the DASH diet: The National Institutes of Health (NIH)Trusted Source recommends the DASH (Dietary Approaches to Stop Hypertension) diet to support healthy blood sugar levels. It encourages eating vegetables, fruits, whole grains, low fat dairy, fish, poultry, beans, nuts, and vegetable oils. It advises avoiding foods high in saturated fats and sugar, such as fatty meat, full fat dairy, tropical oils, candy, and sugary drinks.
• Be mindful when eating out: People with prediabetes can still enjoy eating out by making strategic choices. Choosing fresh, high quality ingredients and checking if the menu lists calorie information can help with decision making. Opting for water instead of soda or alcohol can help reduce sugar intake.

Meal planning

Anyone who has just received a diagnosis of prediabetes may be wondering what they can eat. Here are some suggestions:

Breakfast

A person with prediabetes might wish to include the following breakfast foods:

• eggs
• rolled or whole oats
• wholemeal bread
• peanut butter without added sugar
• fruit
• up to 4 ounces of 100% fruit juice with no added sugar
• coffee or tea with no sugar

It may be best to avoid:

• white bread and bagels
• sweetened breakfast cereals
• sweetened juices
• “specialty” coffee drinks, as these may contain added sugar

Lunch

Some good lunch-time options may include:

• beans on wholemeal toast
• brown rice, lentils, and salad with a little olive oil
• homemade vegetable soup
• an apple or pear, or a cup of melon or berries

It may be best to avoid:

• bagels, baguettes, and other white or refined bread
• burgers and many fast food items
• salad dressings high in added sugars

Dinner

Some good dinner options may include:

• salmon with yam or sweet potato, leafy greens, and asparagus
• baked chicken with wholemeal pasta, homemade tomato sauce, and a salad
• brown rice, tofu, and roasted eggplant and tomatoes

It may be best to avoid:

• frozen or fast foods like pizza
• readymade sauces
• fatty meats

Snacks

Some good snack options for prediabetes include:

• nuts
• fruit
• plain, unsweetened yogurt

It may be best to avoid:

• candy
• readymade “health” bars, unless they are very low in added sugar

To reduce the effects on blood sugar and increase feelings of fullness, a person can pair fruit with a source of protein or healthy fat, such as nut butter, a small handful of nuts or seeds, or avocado.

People can check with a doctor or dietitian about how much of each favorite food is appropriate.

Other strategies

Dietary changes alone may not prevent prediabetes from developing into diabetes. Other strategies include:

• Physical activity: The American Diabetes Association (ADA) recommends doing 150 minutes of physical activity, such as exercising, per week, for example, 30 minutes 5 times a week. Activities like swimming, brisk walking, running, strength training, and even household chores can be beneficial.
• Medication: While the NIH states that lifestyle changes are more effective than medication, some medications, such as metformin, can help manage a person’s blood sugar. A 2019 study found that in those with obesity and prediabetes, metformin reduced diabetes risk by up to 31% over 3 years.

Summary

Prediabetes can develop into diabetes, but making strategic dietary changes and staying physically active can often prevent this, especially if the changes happen early.

There is no one-size-fits-all diet for people with prediabetes. Anyone who receives this diagnosis can talk with their doctor, a dietitian, or both for advice.

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