Table of ContentsView AllTable of ContentsRefined CarbohydratesSweet Pastries and CakesSugary BeveragesSweetened CerealsSaturated FatsProcessed MeatsDried FruitFlavored YogurtFrench FriesCondiments, Dressing & Jams
Table of ContentsView All
View All
Table of Contents
Refined Carbohydrates
Sweet Pastries and Cakes
Sugary Beverages
Sweetened Cereals
Saturated Fats
Processed Meats
Dried Fruit
Flavored Yogurt
French Fries
Condiments, Dressing & Jams
Avoiding the foods that are the worst for prediabetes can prevent you from developing diabetes. Foods like refined carbohydrates, sweetened cereals, and processed meats are associated with an increased risk of type 2 diabetes, as well as heart disease.
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Refined carbohydrates, such as white bread, white rice, white flour, pastries, and snack foods have been stripped of fiber and other essential nutrients. Since refined carbs lack fiber that helps you feel satiated (satisfied and full from eating), they tend to make you hungry shortly after eating.
Studies show that diets high in refined carbohydrates increase a person’s risk for type 2 diabetes,high blood pressure(hypertension), and heart disease.
Eat This Instead
Instead of refined carbs, choose complex carbohydrates. These foods usually do not cause rapidblood sugar spikesbecause they are higher in fiber and are digested slower than simple carbs. Complex carbs also give you long-lasting energy and help you feel full for a longer time.
Examples of complex carbohydrates include:
Sweet Pastries and Cakes
Sweet pastries, cakes, donuts, tarts, and pies are high in added sugar, saturated fats, and calories, all linked to obesity, type 2 diabetes, inflammation, and heart disease.
In addition to offering little to no nutritional value, desserts and pastries are made with dairy, sugar, and flour, which are known to cause blood sugar spikes.
While you can enjoy sugary treats with prediabetes, it’s best to do so in moderation. When you’re in the mood for something sweet, try theseprediabetes-friendly desserts:
Sugary beverages, including regular soda, fruit juice, sports drinks, energy drinks, and tea and coffee with added sugar, are the number one source of added sugars in diets.
While there is no specific sugar recommendation for those with prediabetes, most women should consume less than 25 grams (6 teaspoons) of sugar and most men should consume less than 36 grams (9 teaspoons) daily.
Studies suggest that sugar-sweetened beverages (SSBs) can alter glucose metabolism, which may lead toinsulin resistanceand type 2 diabetes. High intakes of SSBs can also lead to weight gain, which increases your risk for type 2 diabetes, heart disease, and stroke.
A 12-ounce can of regular soda contains almost 37 grams of sugar, a value that exceeds recommendations for both men and women.
Replace sugary beverages with these healthier, low-sugar options:
Hot and cold sweetened cereals are often low in nutrients, high in added sugars, and are made with refined carbohydrates.
One study found that the average breakfast cereal contains 20 grams of sugar for every 100-gram serving, and cereals marketed toward children are typically highest in sugar.
Opt for whole-grain cereals with less than 5 grams of sugar and at least 3 grams of fiber per serving. You can also top your cereal with high-fiber berries, nuts, orchia seedsto slow digestion and help prevent a blood sugar spike.
Otherhealthy breakfast optionsinclude:
Studies suggest that a high-fat, high-saturated-fat diet decreases insulin sensitivity, which may contribute to the development of diabetes.Saturated fats include butter, cream sauces, high-fat meats, chicken or turkey skin, and coconut oil.
Saturated fats can also increase your cholesterol and risk for heart disease. Most adults should aim to get less than 10% of their daily calories from saturated fat. For example, someone who eats a 2,000-calorie diet should limit their saturated fat intake to 20 grams or less.
Swapping saturated fats for moderate amounts of healthy monounsaturated and polyunsaturated fats can improve your health and protect against heart disease. Research suggests that substituting carbohydrates and saturated fat with a diet rich in unsaturated fat, particularly polyunsaturated fat, can help regulate blood sugar.
Examples of unsaturated fats include:
Processed meatstend to have higher amounts of saturated fat than other proteins. They’re also high in sodium. Several studies link diets high in processed meats, such as bacon, sausage, salami, hot dogs, and lunch meat, with an increased risk for type 2 diabetes, heart disease, and cancer.
Research suggests that replacing saturated fats with plant-based protein from nuts, seeds, lentils, skinless poultry, and seafood can decrease your risk of chronic disease and premature death.
Fresh, whole fruit loses water and volume during the drying process. As a result, its nutrient, calorie, and sugar content becomes more concentrated. Dried fruit may also have additional sugar added during processing, which can contribute to increased blood sugar levels.
Enjoy fresh, frozen, or canned fruit without added sugar. If you still want to have dried fruit, be mindful of your portion size. For example, 1 cup of dried apricot halves contains 313 calories and 69 grams of sugar. In contrast, 1 cup of fresh apricot halves contains 74 calories and 14 grams of sugar.
Fruits to AvoidPeople with prediabetes may want to avoid fresh fruits that have a higher glycemic index (GI), such as pineapple, watermelon, black grapes, mango, and papaya. These raise blood sugar levels more than fruits with a low GI, such as cherries, blueberries, grapefruit, and pears.
Fruits to Avoid
People with prediabetes may want to avoid fresh fruits that have a higher glycemic index (GI), such as pineapple, watermelon, black grapes, mango, and papaya. These raise blood sugar levels more than fruits with a low GI, such as cherries, blueberries, grapefruit, and pears.
Yogurt is a good source of nutrients and can be a healthful snack for people with prediabetes. However, many fruit-flavored yogurts—including options with fruit on the bottom, as well as those with granola, nuts, and other toppings—are high in sugar.
Thebest type of yogurtfor prediabetes is unsweetened Greek yogurt because it has a balance of carbohydrates and protein, which can prevent your blood sugar from spiking. Plain, nonfat Greek yogurt offers nearly twice as much protein with fewer grams of sugar and carbohydrates than traditional yogurt.
Nondairy yogurts, including those made with almond, soy, or coconut milk, are also available in low-sugar options. Top them with nuts, seeds, and/or berries for added flavor and crunch.
French fries are a food to limit if you have prediabetes. Potatoes have a high carbohydrate content and score high on the glycemic index, meaning they cause blood sugar and insulin to rise rapidly.
Opt for a baked sweet potato—or a side of parsnips or lentils—instead of french fries. You can also try crispy kale chips, or roasted zucchini, carrot or green bean “fries.” These foods generally don’t cause blood sugar spikes, so they’re a good alternative for people with prediabetes.
If you are craving french fries, consider baking them and pairing them withhealthy fatsand protein to keep your blood sugar steady.
Sugary Condiments, Salad Dressing, Jams
Improving your food’s flavor through condiments, herbs, and spices is important for enjoying a prediabetes diet. But some salad dressings and condiments, such as commercially made ketchup, barbecue sauce, honey mustard, and French dressing, contain high amounts of sodium, carbohydrates, fat, and calories.
Additionally, many fat-free dressings contain more carbohydrates than the regular versions because the fat is replaced with sugar.
Jellies and jams are another hidden source of added and natural sugar. While they are made with fruit, many have added sugar to enhance the flavor and help with gel formation.
Choosing oil-based salad dressings that combine olive oil, avocado oil, or other vegetable oils with vinegar.As with other foods, you can make healthier versions of your favorite dressings and condiments.
Other tasty condiments for people with prediabetes:
Instead of using high-sugar jams and jellies, you can make low-sugar jams or use sugar-free jelly.
Summary
Certain foods, such as refined carbohydrates, pastries, sweetened cereals, and sugary beverages, can cause blood sugar levels to rise quickly. They also tend to lack fiber, vitamins, and minerals. Replacing these foods with whole grains, healthy fats, lean protein, fruit, vegetables, and legumes can help you manage your blood sugar levels.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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