One in three adults in the U. has prediabetes , according to the U. Centers for Disease Control and Prevention CDC. That means 96 million people across America have blood sugar that is higher than normal. Prediabetes, as the name suggests, is the precursor to diabetes—a serious health condition that occurs when your body cannot properly use insulin, the hormone that helps glucose get to your cells and help your body function.

In this case, the goal is to prevent prediabetes from progressing to Type 2 diabetes. There is no set prediabetes diet, like the DASH diet for hypertension. That means incorporating lean meats, legumes, beans, tofu, and vegetables—while cutting back on pasta, bread, and processed foods.

Instead, aim to include a variety of foods. Pandit says. The Mediterranean Diet follows many of the same tenets as the glycemic index, so, modifying it to meet your glycemic needs would likely keep your insulin levels balanced, according to The American Heart Association.

The US News and World named it the best overall and best for diabetes diet in The DASH diet , which stands for Dietary Approaches to Stop Hypertension, aka high blood pressure, also calls for whole grains, lower carbs, fruits, and vegetables over processed foods and saturated fats.

Therefore, if you are already following DASH or want to, it would fit your needs for diabetes and hypertension prevention. These foods are digested and absorbed over a longer period of time, keeping your blood sugar and insulin levels balanced.

Low glycemic index foods that are good for people with prediabetes include. Unlike refined carbohydrates like white bread and baked goods, whole grains have a lower glycemic index and do not affect blood sugar levels as quickly as refined carbohydrates. Switching out white rice for brown rice, or white bread for whole wheat can make a difference to your blood sugar.

Other whole grains include barley, buckwheat, quinoa, and millet. RELATED: What are carbohydrates? With a high water content and little to no starch, vegetables like broccoli, leafy greens, and peppers are high-fiber foods that will not spike blood sugar like starchy veggies such as white potatoes and butternut squash.

Fresh, frozen, and canned vegetables all contain good sources of nutrients. If you enjoy vegetable juices, limit the ones with added sodium, fat, and sugar. More is better when it comes to vegetables but shoot for three to five servings a day.

Beans, whether black, kidney, or garbanzo , and legumes like lentils, peas, chickpeas, and peanuts, are all great sources of fiber and protein.

Plus, they are low on the glycemic index. Prediabetes may lead to type 2 diabetes. Lifestyle changes, including healthy eating and exercise, may help manage or reverse prediabetes. Prediabetes is a common condition that can develop into type 2 diabetes.

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Jennifer Huizen — Updated on April 26, Foods to eat Fiber Carbohydrates Glycemic index Proteins Alcohol Foods to limit Eat regular meals Plate method DASH diet Eating out Meal planning Other strategies Summary A person with prediabetes has blood sugar levels that are high but not yet within the diabetes range.

Prediabetes diet: Foods to eat. Share on Pinterest Getty Images. High-fiber foods. Glycemic index. Food GI potatoes 71 rice 67 bread 64 breakfast cereals 61 pasta 52 fruits 51 cookies 49 confectionary 48 dairy products 35 nuts Prediabetes diet: Foods to limit.

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If you currently eat many items on this list, start to make a change by identifying a few areas where you can make healthier choices. A sedentary lifestyle and a lack of physical exercise are associated with insulin resistance. However, regular exercise and 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 minutes per week, regardless of intensity level or type of exercise.

Many people have prediabetes, a condition marked by higher than normal blood sugar levels. While prediabetes can turn into type 2 diabetes if left untreated, a healthy diet and regular exercise habits can help manage it.

Reducing your intake of ultra-processed and refined foods and eating more whole-based plant foods high in fiber can help. Prediabetes is a very common condition that, if left unaddressed, can turn into type 2 diabetes.

Fortunately, you can improve your blood sugar management by adopting a healthier diet and incorporating regular exercise. It may feel overwhelming to think about making lifestyle changes, but speaking to your healthcare provider and determining a diet and exercise regimen that works for you can help avoid prediabetes from becoming type 2 diabetes.

Yes, it's possible to reverse prediabetes with healthy diet and exercise habits. This starts by reducing your intake of ultra-processed and refined foods and eating more whole foods.

In addition to diet, getting regular physical activity is key to improving blood sugar management. Some research suggests that following a very low-carb keto diet may actually increases the risk for type 2 diabetes in its early stages by preventing the body from using insulin correctly.

However, there is no one-size-fits-all diet for prediabetes, and incorporating high-quality carbohydrates offers benefits. Whatever your diet pattern, eat whole foods and minimize ultra-processed, high-sugar foods and beverages.

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.

Ley SH, Hamdy O, Mohan V, et al. Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Centers for Disease Control and Prevention.

Prevalence of prediabetes among adults. Otles S, Ozgoz S. Health effects of dietary fiber. Acta Sci Pol Technol Aliment. American Diabetes Association. 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. Tuso P. Prediabetes and lifestyle modification: time to prevent a preventable disease. Perm J. Physical activity for different groups. 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. By Lauren Panoff, MPH, RD Lauren Panoff, MPH, RD, is a plant-based dietitian, writer, and speaker who specializes in helping people bring more plants to their plate.

The protein and fat help glucose enter the bloodstream in a slow and steady fashion. Protein, along with fats and carbohydrates, is one of the three main energy providing macronutrients. Protein has only a small effect on blood sugar levels — although protein tends to help stabilize blood sugars by blocking absorption of carbohydrates and sugars.

Because protein helps regulate blood sugar absorption, we strongly suggest eating a protein serving at every meal. Fat, like protein, has little direct effect on blood glucose levels. However, consuming too much fat contributes to insulin resistance over time.

Replacing saturated fats with healthy fats can lower blood sugar levels and improve insulin regulation. Aside from these everyday foods, there are also a handful of "functional" foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition.

Try mixing these into your snacks and meals:. Cinnamon: Cinnamon has natural qualities that can be very beneficial for people with blood sugar issues people who have prediabetes. The active compound in cinnamon can help regulate glucose levels. Large review studies show positive outcomes from using cinnamon for blood sugar control.

Results included modest reduction in blood sugar levels and improved glucose responses in people with type 2 diabetes. Chia Seeds: Chia seeds improve glucose and insulin tolerance because of its high fiber, healthy fat and protein content.

They also help reduce inflammation. Turmeric: This golden spice offers antioxidant and anti-inflammatory effects that play a role in lowering blood sugar levels by increasing insulin sensitivity.

Extra Virgin Olive Oil: Olive oil is known for its powerful healthy benefits, including everything from reducing inflammation to supporting balanced blood sugar which makes this fat effective for prediabetes management. Flax Seeds: Flax seed contains omega-3 fatty acids, protein and soluble fiber.

Their carbohydrates consist of mostly fiber - and since fiber plays a major role in regulating blood sugar levels, flaxseed is an amazing addition to the diet regarding prediabetes management.

Apple Cider Vinegar: Apple cider vinegar has been shown to significantly improve insulin sensitivity and decrease fasting and post-meal blood sugar levels. Garlic: Studies show that consuming garlic could help reduce levels of blood sugar in people suffering with prediabetes.

You can improve your blood sugar markers and prediabetes risk by making small, incremental changes across all of these food types. Small changes go a long way in terms of improving your body's insulin resistance and maintaining steady blood sugar levels throughout the day.

Within each food group, there are improvements you can make and continue to get the flavors you love. We hope that the recipes we shared help jumpstart the beginning of your journey. If you'd like to learn more, our dietitians can help build a custom plan tailored to your lifestyle!

Interested in a total overhaul to better manage your prediabetes? Check out our comprehensive prediabetes diet recommendations. Kaitlyn Willwerth is a Registered Dietitian at OnPoint Nutrition. Kaitlyn's work focuses on providing individualized health and lifestyle coaching and, most importantly, support.

She is a Certified LEAP Therapist and has also completed the Monash University 'Low FODMAP Diet for IBS' online training course for health professionals. Meet Kaitlyn. With so many rigid diets and information about quick fixes on how to look and feel great, it can be hard to find which program is right for you.

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When possible, it is best to reach for whole, fresh, or frozen produce instead of canned, dried, and juiced varieties, as these often contain added sugar and can cause a blood glucose spike.

Aim to get a variety of fruits and vegetables in your diet each day to meet your nutritional needs. Whole grains are a good source of fiber and other nutrients, including B vitamins, complex carbohydrates, and minerals.

Unlike processed grains, whole grains digest more slowly and prevent a sudden increase in your blood sugar. When shopping, look for whole grain versions of your favorite breads, pastas, and cereal products.

Try experimenting with whole grain recipes like quinoa salads and stir-fried brown rice. Nuts and seeds are rich in healthy fats, protein, and fiber.

They are also low on the glycemic index, meaning they will not make your blood sugar levels rise out of range. Try adding them to some of your meals and snacks throughout the day. Eating them will help you feel full and prevent mindless snacking.

Some examples of nuts and seeds that are good for prediabetes include:. Proteins are essential for proper immune functioning and muscle repair and growth. Adding proteins to your meals can regulate your blood sugar levels and help you feel full and satisfied between meals.

In addition to incorporating specific foods into your diet, a variety of other lifestyle factors can help you manage your prediabetes and reduce your risk of developing type 2 diabetes. Following these tips can help you create a healthy and sustainable lifestyle that supports stable blood sugar levels and your overall health.

Eating breakfast is especially important if you have prediabetes. A balanced breakfast can help manage your appetite and cravings throughout the rest of the day and can help your body avoid becoming insulin resistant. When preparing your breakfast, choose options low in added sugars and high in fiber and protein to help you feel satisfied and regulate your blood sugar.

Foods and drinks high in added sugars can cause your blood sugar levels to spike and contribute to insulin resistance. Instead of reaching for sugary treats, try incorporating naturally sweet foods into your diet, such as fruits or starchy vegetables.

When you do consume foods with added sugars, be mindful of your portion size and how frequently you eat them. Reading nutrition labels can help you identify which foods are high in sugar. Limiting these foods can help you support stable blood sugar levels.

Several risk factors can increase your chance of developing prediabetes. Some of the most common factors include:. If you have one or more of these risk factors, it is important to get regular blood sugar screening to check for prediabetes.

A healthy lifestyle and diet choices can help decrease your risk of developing prediabetes. They can help you understand how different foods and nutrients affect your blood sugar levels and provide guidance on portion sizes and overall dietary balance.

After working with a diabetes nutritionist , you'll feel confident that you are making the best choices for your health and are taking proactive steps to reverse your prediabetes.

Find a dietitian near you that accepts insurance through Nourish. Insulin Resistance and Pre-Diabetes.

National Institute of Diabetes and Digestive and Kidney Diseases. Type 2 Diabetes. American Diabetes Association. Fiber: The Carb that Helps You Manage Diabetes. Joo, H. Association between Frequency of Breakfast Consumption and Insulin Resistance Using Triglyceride-Glucose Index: A Cross-Sectional Study of the Korea National Health and Nutrition Examination Survey — International Journal of Environmental Research and Public Health.

If you want to learn more about diet and lifestyle changes with diabetes, find a registered dietitian covered by insurance with Nourish. You should seek guidance from your healthcare provider about the possibility of prediabetes or type 2 diabetes.

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What is your current activity level? A Complete List of Foods to Eat with Prediabetes Published on. Medically Reviewed By:.

Ellie Stamerjohn, MS, RDN, LD. Table of Contents Text Link. Key Takeaways Prediabetes is a medical condition that occurs when blood sugar is consistently higher than average but not high enough to be diagnosed as type 2 diabetes. Eating a diet rich in fruits, vegetables, whole grains, nuts, seeds, and protein can help regulate blood sugar levels.

Diet changes and healthy lifestyle choices can reverse prediabetes and decrease the risk of developing type 2 diabetes. Insufficient insulin—your insulin production is severely impaired. Insufficient Insulin Another cause of prediabetes is when your pancreas is not producing enough insulin.

Symptoms of Prediabetes Prediabetes is a condition you may not know you have. These may include: Increased thirst. Frequent urination. Fatigue or weakness. Blurred vision. Slow-healing wounds or cuts. Tingling or numbness in the hands or feet.

Unexplained weight loss. List of Foods for Prediabetes If you have been diagnosed with prediabetes, making changes to your food choices is an important step in managing your condition and reducing your risk of type 2 diabetes. Fruits and vegetables Eating plenty of fruits and vegetables is an essential part of a balanced diet and is vital for people with prediabetes.

Here are some examples of fruits and veggies you can incorporate more into your meals: Broccoli. Whole grains Whole grains are a good source of fiber and other nutrients, including B vitamins, complex carbohydrates, and minerals.

Some good options for whole grains include: Whole wheat bread. Brown rice. Some examples of nuts and seeds that are good for prediabetes include: Almonds. It's a great way to enjoy a lower-carb sandwich and, as a bonus, it also saves on calories. It's totally fine to have bread when you have prediabetes, but the rolls for subs tend to have more carbs than what's recommended for a single meal.

When you're really craving a sub, go for a smaller 4-inch sub and load up the rest of your plate with veggies to help balance things out and keep your blood sugar levels from spiking too high.

Daily Totals: 1, calories, 82 g protein, g carbohydrates, 31 g fiber, 43 g fat, 11 g saturated fat, mg sodium. Prediabetes Health Tip: Managing prediabetes and preventing diabetes is all about lifestyle changes and developing healthy habits.

If you're not already consistently engaging in regular exercise, starting a walking routine is often more sustainable than trying to go all-out at the gym—and is a good way to ease into more vigorous workouts. Walking with your family after dinner or during your lunch break is a great way to start.

Try to build up to 30 minutes or more a day of physical activity. Moving your body as much as you can helps lower sugars and prevent diabetes, according to the Centers for Disease Control and Prevention CDC. Meal-Prep Tip: Hard-boil 1 egg to have as a snack tomorrow.

Daily Totals: 1, calories, 58 g protein, g carbohydrates, 31 g fiber, 44 g fat, 6 g saturated fat, 1, mg sodium. Prediabetes Health Tip: You'll see raspberries as snacks quite a bit in this healthy plan. Here's why: Berries, like raspberries and blackberries, are higher in fiber than most fruits.

Fiber helps keep us full and is digested slowly, which helps keep blood sugar stable. Because it's so filling, it's more likely to ward off overeating and late-night hunger pangs. Daily Totals: 1, calories, 54 g protein, g carbohydrates, 31 g fiber, 53 g fat, 9 g saturated fat, 1, mg sodium.

Prediabetes Health Tip: Because it rarely has symptoms, prediabetes can be difficult to diagnose. If you're overweight, had gestational diabetes in pregnancy or if you have family members with diabetes or prediabetes, then you're at increased risk for high blood sugar and should discuss this with your health care practitioner.

And just remember, prediabetes doesn't always lead to Type 2 diabetes— taking some simple steps can set you on a different path toward a healthier you.

Meal-Prep Tips:. Daily Totals: 1, calories, 60 g protein, g carbohydrates, 32 g fiber, 50 g fat, 9 g saturated fat, 1, mg sodium. Prediabetes Health Tip: It can be difficult to find the time to make a healthy breakfast during busy mornings, but eating healthy, balanced meals for breakfast is a strategy to help keep blood sugars more level.

When we skip breakfast, we often overeat at lunch or make less healthy food choices because we let ourselves get too hungry. Overnight oats are a great solution.

They lend themselves to many flavor combinations, take minimal time to prepare and are portable. If oatmeal isn't your thing, there are plenty of other tasty make-ahead breakfast recipes to try, like baked muffin tin eggs , smoothie freezer packs and veggie-packed breakfasts.

Daily Totals: 1, calories, 57 g protein, g carbohydrates, 36 g fiber, 43 g fat, 7 g saturated fat, 1, mg sodium. Prediabetes Health Tip: One of the quickest ways to drastically reduce the added sugar in your diet is to limit sugar-sweetened drinks, like soda, juice, sports drinks and sweet tea.

Instead, try sticking to water, seltzer and unsweetened tea as much as possible to help maintain healthy blood sugar levels. If you regularly drink sweetened beverages, changing to low-sugar or diet options first can make the shift to no-sugar-added drinks a little easier.

Meal-Prep Tip: Prepare the full recipe of Curried Chicken Apple Wraps and save half the chicken salad for lunch tomorrow. Daily Totals: 1, calories, 73 g protein, g carbohydrates, 31 g fiber, 50 g fat, 7 g saturated fat, 1, mg sodium.

Prediabetes Health Tip: Trying to change everything at once can feel overwhelming. Any time you're trying to make healthy changes, focus on one or two habits to change first. Once that feels manageable, add another habit to work on.

Starting with small changes and building on them is more realistic. Lifestyle changes —as opposed to strict diets and outrageous gym routines—tend to be more effective and sustainable for most people. Serve the Grilled Skirt Steak over mixed greens dressed in Citrus-Lime Vinaigrette.

Daily Totals: 1, calories, 73 g protein, g carbohydrates, 31 g fiber, 60 g fat, 11 g saturated fat, 1, mg sodium. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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