Table of ContentsView AllTable of ContentsWhat Is Prediabetes?Prediabetes DietFoods to AvoidExercise With DietFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is Prediabetes?
Prediabetes Diet
Foods to Avoid
Exercise With Diet
Frequently Asked Questions
Changing your diet can help delay the transition fromprediabetes (a condition of higher-than-normal blood sugar levels) to type 2 diabetes. Prioritizing nutrient-rich, high-quality foods alongside healthy lifestyle habits can help support optimal blood sugar (glucose) control.
This article discusses the relationship between food andblood sugar levels, what foods are best to incorporate into your diet if you’ve beendiagnosed with prediabetes, and tips to help prevent a formal diabetes diagnosis.
Prediabetesis a health condition in which your blood sugar levels are slightly higher than normal, indicating that you may be on your way to developingtype 2 diabetes. Prediabetes is very common. It affects an estimated 97.6 million adults in the United States.
Keys to a Prediabetes Diet
A prediabetes diet isn’t a fad diet; it’s a pattern of eating that emphasizes nutrient-rich, high-quality foods and minimizes ultra-processed foods that don’t offer much nutrition. A good first step to making sustainable changes to the way you eat is to reflect on your current diet pattern and identify a few areas of improvement.
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Recommended Foods
A gooddiet for prediabetesmanagement andtype 2 diabetes preventionemphasizes predominantly whole foods. Whole foods are those that are not processed or packaged and don’t contain added sugar, sodium, or other ingredients.
Fiber helps regulate appetite, blood sugar control, and chronic disease prevention, so it helps to choose fiber-rich carbohydrate sources, such as beans, lentils, peas, and whole grains.
Protein is an essential nutrient and helps with satiety (feeling satisfied and full). Choose protein sources low in saturated and trans fats, such as fish, poultry, plain Greek yogurt, and beans. Avoid foods with saturated or trans fats that can increase your risk for heart disease.
Additionally, choose healthy fats for the greatest benefits. This means focusing primarily onunsaturated vs. saturatedand trans fats, a high intake of which is associated with an increased risk for heart disease, obesity, andinsulin resistance,which is when your body’s cells don’t respond well to the hormone insulin that controls the amount of glucose in your blood. Avoid foods with partially hydrogenated oils, margarine, fried foods, and baked goods.
Recommended foodswith high fiber, protein, and healthy fats include:
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Reducing Sugar Intake
Minimizing added sugar is crucial to keep your blood sugar levels within anormal range. Added sugar is refined sugar added to many packaged and processed foods. It differs from the natural sugarsfound in fruitsand vegetables.
Eating a lot of foods with added sugar can cause yourblood sugar levels to riseand fall dramatically, especially because they are generally low in fiber and other beneficial nutrients that help keep blood sugar steady.
This doesn’t mean you must eliminate all sources of added sugar in your diet if you don’t want to. However, your blood sugar will be better regulated when you choose naturally sweetened foods, like fruit, over foods that contain added sugar.
Daily Added Sugar GuidelinesAccording to the American Heart Association daily guidelines, daily added sugar should not exceed:6 teaspoons (25 grams) equal to 100 calories forwomen9 teaspoons (36 grams) equal to 150 calories formen
Daily Added Sugar Guidelines
According to the American Heart Association daily guidelines, daily added sugar should not exceed:6 teaspoons (25 grams) equal to 100 calories forwomen9 teaspoons (36 grams) equal to 150 calories formen
According to the American Heart Association daily guidelines, daily added sugar should not exceed:
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Glycemic Index and Carbs
Carbohydrates(carbs) are often wrongly perceived as a nutrient to avoid; carbs are your brain and body’s energy source, so including some is important.
However, there are varying degrees of quality when it comes to carbs. Choose carbohydrate sources that support your blood sugar, are higher in fiber, and are lower on theglycemic index (GI) scale(a tool designed to determine how certain foods will likely raise your blood sugar levels).
Foods that have been assigned a high GI generally raise your blood sugar faster and more dramatically and have fewer nutrients. Foods with a lower GI are better for blood sugar management and are typically higher in fiber.
Understanding the Glycemic Index ScaleLow GI:55 or lessMedium GI:56–69High GI:70–100
Understanding the Glycemic Index Scale
Low GI:55 or lessMedium GI:56–69High GI:70–100
Low GI foods include 100% whole wheat bread and pasta, beans, nuts, seeds, lentils, sweet potatoes, and steel-cut oats. In a prediabetes diet, medium GI foods, such as corn, brown rice, and whole wheat bread, may be consumed in moderation.
High GI foods significantly impact your blood sugar levels due to their lack of fiber and should be consumed minimally on a prediabetes diet. These include sugary beverages, white rice and bread, fruit juice, and white potatoes.
While enjoying foods from each category is OK, emphasizing low GI foods will be most beneficial to your blood sugar management and overall health.
Difference Between Glycemic Load and Glycemic Index
Limiting Alcohol Use
Alcohol should be consumed only in moderation, if at all, on a prediabetes diet. This is because alcohol is dehydrating and some types include large amounts of added sugar, which can work against obtaining optimal blood sugar management.
If you occasionally consume alcohol, opt for drinks without added sugar, juices, or liqueurs.
Also,while consuming alcohol, remember to stay hydrated with regular water.
It’s a good idea to minimize foods with added sugar or a high glycemic index to support healthy blood sugar management. These foods are low in fiber, will raise your blood sugar, and won’t keep you satiated for very long.
Some examples of foods to avoid on a prediabetes diet include:
A sedentary lifestyle and a lack of physical exercise are associated with insulin resistance.However, regularexerciseand a healthy diet may help prevent prediabetes from becoming type 2 diabetes.
When you move your body, your muscles use glucose for energy, which helps decrease insulin resistance, while improving insulin sensitivity and the uptake of glucose.
If you’re new to exercise, start slowly and find activities you enjoy. This may include strength training, running, walking, swimming, tennis, and yoga. Aim for moderate- and high-intensity workouts as you build strength and stamina. It’s recommended to exercise at least 150 minutes per week, regardless of intensity level or type of exercise.
Summary
A Word From Verywell
Foods that are high in fiber and offer lean protein and healthy fats are beneficial for keeping blood sugar stable. For example, eating foods like fruits, vegetables, nuts, seeds, whole grains, legumes, and lean proteins is recommended for a prediabetes diet. Conversely, foods that spike blood sugar dramatically include those with a lot of added sugars, refined, ultra-processed snack foods, white bread, and pasta.
9 SourcesVerywell 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.Ley SH, Hamdy O, Mohan V, et al.Prevention and management of type 2 diabetes: dietary components and nutritional strategies.Lancet. 2014;383(9933):1999-2007. doi:10.1016/S0140-6736(14)60613-9Centers for Disease Control and Prevention.National diabetes statistics report.Otles S, Ozgoz S.Health effects of dietary fiber.Acta Sci Pol Technol Aliment. 2014;13(2):191-202. doi:10.17306/J.AFS.2014.2.8American Diabetes Association.Fats.American Heart Association.Added sugars.Park JH, Moon JH, Kim HJ, et al.Sedentary lifestyle: overview of updated evidence of potential health risks.Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165Tuso P.Prediabetes and lifestyle modification: time to prevent a preventable disease.Perm J. 2014;18(3):88-93. doi:10.7812/TPP/14-002Centers for Disease Control and Prevention.What you can do to meet physical activity recommendations.Grandi G, Straub L, Rudigier C, et al.Short-term feeding of a ketogenic diet induces more severe hepatic insulin resistance than an obesogenic high-fat diet.J Phys. 2018: 596(19):4597-4609. doi:10.1113/JP275173
9 Sources
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.Ley SH, Hamdy O, Mohan V, et al.Prevention and management of type 2 diabetes: dietary components and nutritional strategies.Lancet. 2014;383(9933):1999-2007. doi:10.1016/S0140-6736(14)60613-9Centers for Disease Control and Prevention.National diabetes statistics report.Otles S, Ozgoz S.Health effects of dietary fiber.Acta Sci Pol Technol Aliment. 2014;13(2):191-202. doi:10.17306/J.AFS.2014.2.8American Diabetes Association.Fats.American Heart Association.Added sugars.Park JH, Moon JH, Kim HJ, et al.Sedentary lifestyle: overview of updated evidence of potential health risks.Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165Tuso P.Prediabetes and lifestyle modification: time to prevent a preventable disease.Perm J. 2014;18(3):88-93. doi:10.7812/TPP/14-002Centers for Disease Control and Prevention.What you can do to meet physical activity recommendations.Grandi G, Straub L, Rudigier C, et al.Short-term feeding of a ketogenic diet induces more severe hepatic insulin resistance than an obesogenic high-fat diet.J Phys. 2018: 596(19):4597-4609. doi:10.1113/JP275173
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.
Ley SH, Hamdy O, Mohan V, et al.Prevention and management of type 2 diabetes: dietary components and nutritional strategies.Lancet. 2014;383(9933):1999-2007. doi:10.1016/S0140-6736(14)60613-9Centers for Disease Control and Prevention.National diabetes statistics report.Otles S, Ozgoz S.Health effects of dietary fiber.Acta Sci Pol Technol Aliment. 2014;13(2):191-202. doi:10.17306/J.AFS.2014.2.8American Diabetes Association.Fats.American Heart Association.Added sugars.Park JH, Moon JH, Kim HJ, et al.Sedentary lifestyle: overview of updated evidence of potential health risks.Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165Tuso P.Prediabetes and lifestyle modification: time to prevent a preventable disease.Perm J. 2014;18(3):88-93. doi:10.7812/TPP/14-002Centers for Disease Control and Prevention.What you can do to meet physical activity recommendations.Grandi G, Straub L, Rudigier C, et al.Short-term feeding of a ketogenic diet induces more severe hepatic insulin resistance than an obesogenic high-fat diet.J Phys. 2018: 596(19):4597-4609. doi:10.1113/JP275173
Ley SH, Hamdy O, Mohan V, et al.Prevention and management of type 2 diabetes: dietary components and nutritional strategies.Lancet. 2014;383(9933):1999-2007. doi:10.1016/S0140-6736(14)60613-9
Centers for Disease Control and Prevention.National diabetes statistics report.
Otles S, Ozgoz S.Health effects of dietary fiber.Acta Sci Pol Technol Aliment. 2014;13(2):191-202. doi:10.17306/J.AFS.2014.2.8
American Diabetes Association.Fats.
American Heart Association.Added sugars.
Park JH, Moon JH, Kim HJ, et al.Sedentary lifestyle: overview of updated evidence of potential health risks.Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165
Tuso P.Prediabetes and lifestyle modification: time to prevent a preventable disease.Perm J. 2014;18(3):88-93. doi:10.7812/TPP/14-002
Centers for Disease Control and Prevention.What you can do to meet physical activity recommendations.
Grandi G, Straub L, Rudigier C, et al.Short-term feeding of a ketogenic diet induces more severe hepatic insulin resistance than an obesogenic high-fat diet.J Phys. 2018: 596(19):4597-4609. doi:10.1113/JP275173
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