Prediabetes Diet: 10 Foods To Limit and 10 To Enjoy

You’ve just returned from the doctor’s office with some difficult news: You have prediabetes. You’re probably feeling stressed and overwhelmed, thinking of all the changes your doctor has suggested you make. Maybe you’re feeling like it isn’t even worth it, as though Type 2 diabetes is inevitable. The good news is that with dietary changes and healthy habits, the onset of Type 2 diabetes can be delayed or even prevented. Let’s explore the importance of diet for managing prediabetes, which foods to limit, and which you can enjoy to help maintain healthy blood sugar levels.

What is Prediabetes?

Prediabetes is a condition in which blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes. It is a warning sign that individuals are at risk of developing diabetes if preventive measures are not taken. Prediabetes is a common condition that affects millions of Americans. It is estimated that one in three adults has prediabetes, and many of them don’t even know it.

Does Prediabetes mean Type 2 is Inevitable?

Having prediabetes does not necessarily mean that Type 2 diabetes is inevitable. By making healthy dietary choices, exercising regularly, and maintaining a healthy lifestyle, individuals can significantly reduce their risk of progressing to Type 2 diabetes. “The goal is to reduce your carbohydrate intake by choosing more complex carbs and exercising to burn them off,” says dietitian Julia Zumpano. (1)

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10 Foods to Limit with Prediabetes

If you’ve been diagnosed with prediabetes, you will need to make some changes to your diet and daily habits. The good news is that these changes are so big, scary, and complex as they may seem. It doesn’t mean you will eat boring foods or never get to enjoy your favorite things ever again. It just means making smarter choices and being more mindful of how what you eat impacts your body.

“People with prediabetes do not have to eliminate entire food groups,” explains clinical dietitian Tara Seymour. “All foods can fit in the meal plan, and patients should steer clear of fad diets and other strategies that promise quick fixes, since their claims are not supported. We encourage making gradual behavior changes. Small changes can lead to big results.” (2)

The following are some foods that you should limit with prediabetes.

1. Added Sugars

Candies, desserts, syrups, and other sugary foods should be limited as they can cause rapid spikes in blood sugar levels.

2. Sweetened Beverages

Avoid drinks like soda, fruit juices, and sweetened coffee drinks that are high in sugar and low in nutritional value.

3. Simple Carbs

Cut back on foods like white bread, white rice, crackers, chips, and pretzels that are quickly converted into sugar in the body.

4. Red Meat

Limit consumption of red meat and opt for leaner protein sources like poultry or fish.

5. Processed Meats

Processed meats are often high in unhealthy fats and sodium, making them less ideal for a prediabetes diet. These are items such as lunch meats, bacon, and cured meats.

6. Alcohol

Moderate alcohol consumption and avoid sugary mixers that can spike blood sugar levels.

7. Starchy Vegetables

While vegetables are generally healthy, starchy varieties like potatoes should be consumed in moderation.

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8. Sugary Condiments

Be cautious with condiments like ketchup, honey, and jams that can add hidden sugars to your meals. Yes, even the so-called “healthy” sweeteners are, at the end of the day, still sugar.

9. Breakfast Cereals and Instant Oatmeal

Opt for varieties without added sugars to avoid unnecessary carbohydrates.

10. Breakfast Pastries

Pastries are often high in sugar, refined flour, and unhealthy fats, making them unsuitable for a prediabetes diet.

Foods to Enjoy with Prediabetes

Again, prediabetes doesn’t mean a death sentence to the enjoyment of food. In fact, it usually means you will learn to enjoy foods that you never thought you would. It means a more varied, colorful diet – with lots of tasty meals headed your way. The following are foods you can enjoy that will help you manage your prediabetes.

1. Unsweetened Beverages

Choose unsweetened coffee or tea, sparkling water, or other beverages without added sugars.

2. Whole Grains

Include whole grain bread, pasta, quinoa, and rolled oats in your diet for sustained energy and fiber.

3. Lean Meats

Opt for lean protein sources like poultry, fish, legumes, and tofu.

4. Fruits

Enjoy fruits in moderation, especially lower-sugar options like berries and kiwi.

5. Healthy Fats

Incorporate nuts, seeds, and avocado in moderation for heart-healthy fats and satiety.

6. Lots of Veggies

Load up on non-starchy vegetables like leafy greens, broccoli, peppers, and mushrooms for fiber and nutrients.

7. Non-Sugary Condiments

Use mustard and other unsweetened condiments to flavor your meals without added sugars.

8. Eggs

Eggs are a nutritious protein source that can help stabilize blood sugar levels.

9. Fatty Fish

Include fatty fish like salmon, rich in omega-3 fatty acids, for heart health benefits.

10. Yogurt

Choose unsweetened yogurt as a source of calcium and probiotics without added sugars.

Food Timing is Important

Maintaining a regular eating schedule is important for managing blood sugar levels. Avoid skipping meals and opt for balanced, nutritious meals throughout the day. Consider making lunch your largest meal and refrain from eating late at night to promote healthy blood sugar levels.

Don’t Forget to Move

In addition to diet modifications, regular physical activity is crucial for managing prediabetes. Engage in daily exercise, including aerobic activities, strength training, and flexibility exercises to support overall health and well-being. This doesn’t have to mean spending hours in a gym. Going for a walk every day, taking the stairs as often as possible, planning active activities for your weekends can all easily incorporate exercise into your daily routine.

The Bottom Line

Having prediabetes does not mean inevitable progression to Type 2 diabetes. By making informed dietary choices, incorporating healthy foods, and limiting sugar and processed foods, individuals can effectively manage their blood sugar levels and decrease the risk of developing diabetes. Remember that consistency and lifestyle modifications play a key role in preventing the onset of Type 2 diabetes.

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