Prediabetes Diet: Benefits, What Foods To Eat & Avoid In 2024

Prediabetes^[1] means having higher-than-normal blood glucose levels – but not high enough to be diagnosed with type 2 diabetes. If left untreated, prediabetes can progress to type 2 diabetes. People who are overweight, have high insulin resistance, or have a family history of type 2 diabetes are at higher risk^[2] of developing prediabetes. Fortunately, if you catch prediabetes early enough, you can improve it with nutrition therapy and appropriate foods for diabetes. This article discusses the prediabetes diet, including its benefits, foods to eat, and foods to avoid.

A Sample Meal Plan For The Prediabetes Diet

Those with prediabetes and high blood pressure may benefit from the DASH diet^[3] – short for Dietary Approaches to Stop Hypertension. This balanced dietary approach can help reduce blood sugar and cholesterol levels.^[3] Similarly, the Mediterranean diet can be beneficial to those with prediabetes. Or, simply make the appropriate choices for your calorie level from the Dietary Guidelines, which are 10-35% protein, 20-35% fat, and 45-65% carbohydrate, which is quite flexible for any dietary goal.

Below are two one-day meal plans incorporating foods from the DASH and Mediterranean diets. The first is for meat-eaters, while the second is for vegetarians or vegans.

Meat-Based Prediabetes Diet Recipe (approx. 1850 calories)

A meat-based prediabetes diet is a strategic dietary approach for individuals looking to manage their prediabetes condition while enjoying a variety of delicious and satisfying meals. This diet focuses on incorporating lean sources of animal protein while paying attention to portion sizes and overall carbohydrate intake.

Breakfast
Tea or coffee, with or without milk	One cup
Whole-grain bread	One piece
Poached egg	One egg
Avocado	Half a fruit
Sliced tomato	One tomato

Lunch
Grilled skinless chicken breast	Four ounces
Vinaigrette-dressed salad	Two cups
Baked sweet potato and mixed veg	Five ounces
Water with thin slices of lime	One cup
Low-fat milk	Eight ounces

Dinner
Tofu cubed, seasoned, and baked in teriyaki sauce	Four ounces
Brown rice	One-third cup
Broccoli with one tablespoon of olive oil sautéed	Half a cup
Mozzarella cheese	One to two ounces

Snacks
Peach with skin	One large fruit
Almonds	Fifteen grams
Banana	One fruit
String cheese	One serving
Apple with skin	One medium fruit

Plant-Based Prediabetes Diet Recipe (approx. 1840 calories)

A plant-based prediabetes diet is an excellent choice for those looking to manage their blood sugar levels, improve overall health, and reduce the risk of developing type 2 diabetes. This dietary approach emphasizes whole, unprocessed plant foods while minimizing or eliminating animal products and highly processed foods.

Breakfast
Greek or vegan yogurt with one-quarter cup of homemade granola	Six fluid ounces
Banana	Half a fruit
Almonds	Thirty grams
Coffee or tea	One cup

Lunch
Whole wheat bread with nut butter	One slice
A salad of mixed greens with olive-oil-based dressing	Two cups
Lentil soup	One cup
Fresh fruits	One cup
Lemon water	One cup

Dinner
Spiced roasted cauliflower steak	Eight ounces
Watermelon burrata salad	Two cups
Fortified plant-based milk	One cup

Snacks
Roasted chickpeas with spices and herbs	One cup
Plum	One small fruit

What Is The Prediabetes Diet?

The prediabetes diet is a healthy eating plan similar to the Dietary Guidelines for Americans.^[4] It is intended to help people with prediabetes control their blood sugar levels and avoid developing type 2 diabetes.

It limits refined, high-glycemic carbohydrates, processed meals, and saturated fats and emphasizes whole grains, lean proteins, fresh fruits, vegetables, and healthy fats. The diet is intended to aid weight loss, boost insulin sensitivity, and enhance general health.

Benefits Of The Prediabetes Diet

You can reduce the risk of developing type 2 diabetes by following a prediabetes diet. A type 2 prediabetes diabetic diet has several benefits, including

Reducing The Risk Of Type 2 Diabetes

A prediabetes diet can help slow the progression of type 2 diabetes development because it helps with blood sugar management.

The diet limits the intake of carbohydrates with a high glycemic index, meaning these foods rapidly spike blood sugar. Instead, whole foods are prioritized, which are digested more slowly and provide sustainable energy. 

Over time, this helps improve insulin sensitivity and reduces the risk of developing type 2 diabetes.

Improves Insulin Sensitivity

Prediabetes is defined by raised blood sugar levels^[5] and is usually accompanied by insulin resistance.^[6] This is when the body does not create the right amount of insulin to balance blood sugar levels. Eventually, this can lead to high fasting blood glucose levels and type 2 diabetes. Studies show that the antioxidant compounds in plant-based whole foods can improve insulin sensitivity,^[7] reducing type 2 diabetes^[8] risk. 

Intermittent fasting^[9] may also help improve insulin sensitivity and blood pressure in prediabetes patients. In this study, participants ate within a 6-hour window and fasted for 18 hours daily.

Aids Weight Loss

A hallmark of prediabetes and insulin resistance is weight gain^[10] – especially around the belly. Following a prediabetes diet plan can help lower insulin resistance, prevent further weight gain, and aid weight loss.

Studies also show that a high-protein prediabetes diet can reduce hunger levels more than a high-carbohydrate diet. Following a low-carbohydrate diet can also reduce food cravings.^[11] This can help you to lose weight and support long-term body weight maintenance.

Supports Immune Function

Studies suggest that prediabetes may suppress immune function,^[12] making you more susceptible to illnesses. This is suspected to be due to the increased chronic inflammation^[6] associated with this condition. A prediabetes diet supports the immune system by lowering inflammation levels^[13] and improving blood sugar balance. Furthermore, evidence suggests that eating a wide variety of colorful fruits and vegetables lowers your risk of weight gain and cardiovascular disease. 

Prediabetes Diet Food List

What is a good diet for prediabetes? Here’s a list of blood sugar-friendly foods for prediabetes. Alongside these foods, focus on a healthy lifestyle with plenty of exercise. Including specialty supplements will help you meet your nutrition goals.

Registered dietitian nutritionists frequently advise a healthy diet such as the prediabetes Mediterranean diet. This balanced diet emphasizes eating whole foods low in saturated fat and avoiding processed foods and added sugars. 

Here are some foods to consider if you have prediabetes: 

Vegetables

Non-starchy vegetables are preferred over starchy vegetables for people at risk of developing type 2 diabetes. Remember, these veggies are also rich in dietary fiber and low glycemic.

Non-starchy vegetables are fiber-rich foods that are an excellent source of essential vitamins, phytonutrients, and antioxidants. They’re also low in calories and fast-digesting carbohydrates. Tomatoes, eggplant, zucchini, leafy greens, and bell peppers are just a few vegetables to consider.

Starchy vegetables, such as sweet potatoes, are healthy in moderation but may be higher on the glycemic scale.

Fruits

Fruits are a good source of potassium, folate, and vitamins C and A. 

Although they can be high-sugar foods, fruits are also high-fiber foods if you opt for fresh options.  The high soluble fiber found in the flesh and skin of the fresh fruit slows digestion and aids blood sugar balance, making fresh fruits^[14] suitable – in moderation – for those following a prediabetic diet. 

Whole fruits contain more fiber than juice, so eating them is better than drinking them. Fruits to consider adding to your meal plan include apples, plums, grapes, cherries, melons, berries, and oranges. Juice is high glycemic and may raise your blood sugar rapidly, something you want to avoid with prediabetes.

Lean Proteins

Lean proteins are foods high in protein and low in fat. Protein slows glucose absorption into the bloodstream, allowing you to feel fuller for longer. This is crucial for maintaining balanced blood sugar levels. 

You can include lean meat in your meals and snacks if you eat meat. Other lean protein sources include fish, chicken breast and seafood, legumes such as beans and lentils, eggs, and low-fat dairy products.

Whole Grains

Whole grains offer greater flavor and might keep you satisfied for longer than refined carbohydrates. They digest more slowly than refined carbohydrates, which can help control blood sugar levels. Keep the following options in mind when selecting whole grains:

• Brown rice.
• Cornmeal.
• Oats.
• Amaranth.
• Barley.
• Millet.
• 100% whole grain or whole wheat flour.

Low-Fat Dairy Products

Calcium and protein are essential nutrients provided by dairy products. According to several studies,^[15] eating dairy may improve insulin secretion in people with type 2 diabetes. This can help balance blood sugar. 

Some of the healthiest dairy foods to include in one’s diet are

• Parmesan, ricotta, or cottage cheese.
• Low-fat milk.
• Plain or Greek yogurt.

Foods To Avoid With Prediabetes

Those with prediabetes or type 2 diabetes should watch their unhealthy carbohydrate intake and limit their intake of high-sugar foods. These foods can cause quick and severe blood sugar spikes, increasing the risk of developing diabetes over time. 

The following are on the list of prediabetes foods to avoid:

• Desserts include doughnuts, pies, cakes, cookies, and chocolates.
• Refined grains, including crackers, pasta, bagels, pretzels, and white bread.
• Breakfast cereals with added sugar.
• Yogurt with added sugars or flavors.
• Unhealthy fats in fried dishes such as french fries.
• Meats with high-fat content.
• Jellies and jams.
• Potato chips.
• Snack bars that are high in sugar.
• Fruit snacks with added sugars.
• Dried or canned fruits with added sugar or syrup.
• Sugary drinks include flavored coffees, sweet tea, sweetened fruit juice, and energy drinks. If you drink alcohol, avoid sugary cocktails.
• Food labels indicating a 20% Daily Value of sugar in the product’s serving size are considered high sugar and should be avoided, while 5% or less is considered a low sugar serving.

Are There Any Side Effects?

Even though the prediabetes meal plan has many benefits, it may also have some drawbacks. 

For example, eating less sugar might encourage the use of artificial sweeteners – some of which can negatively impact gut bacteria levels and worsen blood sugar control.^[16] Some sweeteners can even increase cancer risk.^[17]

Long-term carbohydrate restriction can lead to nutritional imbalances – especially a low dietary fiber intake.^[18] A very low-carbohydrate diet – such as the high-fat ketogenic diet – can increase cholesterol levels, and low-density lipoprotein levels (bad cholesterol), and be hard to maintain. 

Being in ketosis, where the body burns fat for energy rather than carbohydrates, can result in bad breath, keto flu, and fatigue. Not all prediabetes diets are low-carbohydrate, though, as a prediabetes diet can easily follow The Dietary Guidelines^[4] if appropriate caloric values are met since this diet is low in sugar and saturated fat and high in fiber. 

If you want to attempt a low-carbohydrate diet, speak to a registered dietitian nutritionist. They can help you tailor the diet to your individualized requirements^[18] while ensuring you get the nutrition you need to maintain a healthy weight.

The Bottom Line

A prediabetes diagnosis can be concerning. However, making healthy lifestyle adjustments can help you manage and even reverse prediabetes. 

Most prediabetes diets are well-balanced, rich in complex carbohydrates, adequate in healthy proteins, and contain all essential fatty acids while avoiding sugary foods. If following a very low-carbohydrate diet, you may need to supplement with vitamins and minerals (and possibly fiber) to avoid nutrient deficiencies. Consult a registered dietitian to get personalized advice on your nutrition needs.

Remember the importance of physical activity, too. A healthy prediabetes diet and exercise plan can positively impact your blood sugar, body weight, and health.

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