Prediabetes Diet: What Can You Eat With Prediabetes?

Prediabetes is a condition where your blood glucose levels are found to be higher than normal but are not yet in the diabetes range. You can think of it as early diabetes, or borderline diabetes. What you eat on a daily basis can affect whether prediabetes develops into Type 2 diabetes. Following a prediabetes eating plan can help you reduce your risk of health complications. Let’s take a closer look at some prediabetes nutrition recommendations.

What’s the best diet if you have prediabetes?

There isn’t one single approach to a nutritious and balanced eating plan with prediabetes. But research has shown that the following eating plans all work to lower blood glucose levels and lower the risk of Type 2 diabetes:

• Mediterranean diet

• Reduced carbohydrate (less than 45% of calories coming from carbohydrates)

• Reduced-calorie diet

• Whole food, plant-based diet

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Beyond the type of eating approach you decide to choose, you’ll also want to look at the specific foods you’re including in your meals. 

Here are some of the best foods for prediabetes that have been shown to be helpful in lowering the risk of Type 2 diabetes.

Berries

Berries have been shown to be a healthy part of a prediabetes diet. They provide healthy phytochemicals, vitamins, fiber, and other nutrients. As a bonus, they can satisfy a craving for unhealthy sweets. Berries are best eaten as a whole, fresh, or frozen fruit. Berries to include in a prediabetes diet are:

• Raspberries

• Blueberries

• Strawberries

• Blackberries

Unsweetened yogurt

Yogurt can be a healthy addition to a prediabetes diet. Some research shows that dairy found in yogurt can help lower the risk of Type 2 diabetes. Yogurt also provides prebiotics to support a healthy gut. 

Some yogurts can be high in sugar, so make sure you look for unsweetened yogurt.

Nonstarchy vegetables

Nonstarchy vegetables help to provide nutrients like iron and fiber to the diet. They also have a low glycemic index, so they won’t raise your blood sugar the way starchy vegetables do. Some important nonstarchy vegetables for a balanced prediabetes diet include:

• Leafy greens like lettuce, kale, chard, and spinach 

• Broccoli

• Cauliflower

• Cabbage

• Bell peppers 

• Onions

• Asparagus

• Brussels sprouts

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Nuts

Not only do nuts have a lot of protein, they also provide fiber and minerals needed for a balanced diet. They have been shown to help with glucose control and may help prevent or control diabetes. Choose nuts that have lower fat and calorie content like:

• Almonds

• Walnuts

• Pecans

• Pistachios

Limited whole grains

Whole grains contain more fiber than processed grains. Fiber helps blunt the spike in glucose after eating carbohydrates. Whole grains may cause a spike in blood glucose, too, so they should be eaten in limited amounts. Some healthful whole grains include:

• Whole-grain wheat

• Buckwheat

• Whole oats

Legumes

Legumes are a great source of lean protein. They also contain important minerals and fiber. Legumes have been shown to help with glucose control and lowering cholesterol. Legumes include:

• Beans (like lima beans, broad beans, soybeans) 

• Peas (like English peas, sugar snap peas, and chickpeas)

• Lentils (black, red, brown, and green are most commonly used)

• Peanuts

Lean poultry

Chicken and turkey provide protein without added fat calories or increased risk of diabetes like other meats. When you choose lean poultry, make sure it’s grilled, broiled, or roasted. Deep-fried or breaded options add extra fat and calories. Sauces can also be a sneaky source of fat and calories. So skip the chicken nuggets with ranch dressing and opt for grilled chicken on a bed of leafy greens.

What are the best drinks for prediabetes?

Water is always the beverage choice for overall health. One study suggested that drinking more water can delay or prevent elevated blood glucose levels. Water is good for your health in many ways:

• It helps the kidneys work at their best to flush out excess blood glucose through the urine.

• It prevents constipation.

• It helps deliver nutrients to your cells.

• It helps support other organ and bodily functions.

If you aren’t sure how much water to drink, you can use your body weight in pounds to help. Take your weight, divide it in half, and aim to drink that number in ounces of water per day. 

Other recommended beverage choices include: 

• Sparkling water

• Unsweetened almond milk

• Herbal, green, or black tea

• Coffee (without added sugar or high-fat creams)

Research has found that drinking moderate amounts of tea or coffee has been linked to a lower risk of getting Type 2 diabetes.

Which foods and drinks should you avoid if you have prediabetes?

What are the worst foods for prediabetes? It’s equally important to consider the foods and drinks that you should avoid with prediabetes. Studies have found that processed red meat is linked to the development of Type 2 diabetes.

Other foods you should avoid with prediabetes are:

• Packaged snacks and baked goods

• Packaged meat

• Chips

• Granola bars

• Sweets

• Fast foods

• Margarine

• Fried foods

Sweetened beverages digest the fastest and raise blood glucose more quickly than eating (and chewing) food. You should try to limit sweetened drinks, or avoid them completely. Examples of sweetened beverages you should avoid include: 

• Fruit juice

• Sweet tea

• Flavored coffee drinks

• Lemonade

• Fruit-based smoothies 

Tips for creating a prediabetes diet plan

When making a prediabetes meal plan to prevent Type 2 diabetes, it’s a good idea to meet with a registered dietitian who specializes in diabetes. They’ll be able to create a meal plan for you that will meet your personal needs. You can find a local registered dietitian in your area.

One area of meal planning that can improve the health choices around you is snack foods. Some healthy snacks to have on hand if you have prediabetes include:

• Chopped fresh vegetables (like celery, carrots, and cucumbers)

• Low-fat or fat-free dairy products (like milk, low-sugar yogurt, and low-fat cheese)

• Whole-grain crackers and breads

• High-protein snacks (like nuts and seeds)

Are there benefits to a prediabetes diet?

There’s overwhelming evidence that following a balanced diet like those in prediabetes meal plans has health benefits. It can significantly lower the risk of conditions like: 

• Heart disease

• High blood pressure

• Stroke

• Cardiovascular death

These benefits can be seen in all people, not just those with diabetes or prediabetes.

What else should you consider if you have prediabetes?

Other factors can play a role in prediabetes developing into Type 2 diabetes. Let’s take a closer look at other lifestyle changes that have an impact on prediabetes.

Weight

Research shows that if you are overweight or have obesity, losing just under 10% of your body weight can decrease insulin resistance and help prevent Type 2 diabetes. Increasing your physical activity and making minor diet changes can help achieve this kind of weight loss.

Smoking

Cigarette smoking has also been found to increase the risk of Type 2 diabetes. Smoking causes inflammation in the body. This can lead to both Type 2 diabetes and cardiovascular problems (like heart disease and stroke). Whether you have prediabetes or not, it’s always recommended that you cut back on smoking.

Alcohol

If you don’t currently drink alcohol, it’s best to keep it that way. That’s because there’s mixed research when it comes to exactly how much alcohol is safe before leading to health risks. 

The best advice is to limit your drinking to 1 drink per day for women and up to 2 drinks per day for men.

If you do decide to drink alcohol, choose wisely. Avoid mixers that contain added sugars, syrups, or fruit juices. Those ingredients will increase the amount of easily digested carbohydrates you’re consuming and will quickly raise your blood glucose levels.

Stress

Stress can cause the body to release stress hormones into the bloodstream. When this happens, it causes an increase in blood glucose levels.

If you have prediabetes, you’ll want to prioritize stress management to prevent those blood glucose spikes caused by stress. Science-based ways to reduce stress include:

• Yoga

• Brisk walking

• Support groups for mental health

• Sleep (aim for 7 to 8 hours of sleep every night)

Lifestyle programs

A lifestyle strategies program can help you make all of these changes — and make them stick. National Diabetes Prevention Programs (DPP) is a partnership of both public and private organizations that aims to help people prevent or delay Type 2 diabetes. This evidence-based program has been shown to help lower the risk of developing Type 2 diabetes by almost 60% (over 70% if you’re over age 60).

Highlights include:

• Working with a trained coach to make realistic, lasting lifestyle changes

• Discovering how to eat nutritious foods and add more physical activity to your day

• Finding out how to manage stress, stay motivated, and solve problems that can slow your progress

• Getting support from people with similar goals and challenges

Ask a healthcare professional if there’s a DPP offered in your community or find one online. The best time to prevent Type 2 diabetes is now.

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