Prediabetes is when your blood sugar is regularly higher than normal, but not high enough to be considered diabetes. It increases the risk of type 2 diabetes.
You can help manage your blood sugar levels with prediabetes and reduce your risk of developing type 2 diabetes through physical activity, medication, and managing what you eat.
When you eat, your blood sugar goes up. How much it increases depends partly on what you eat and how much. Following certain diet tips can help support normal blood sugar levels to help manage prediabetes.
Choosing nutrient-dense foods with fiber, lean protein, and a low glycemic index can help manage prediabetes.
Foods High in Fiber
Fiber is a type of carbohydrate. Foods with plenty of it can help slow down digestion, which helps blood sugar rise and fall more slowly and stay stable. It also helps you feel fuller longer, an important aspect of weight management, which can also improve your outcomes with prediabetes.
Eating at least 14 grams of fiber for every 1000 calories you eat is important.
High-fiber foods to consider incorporating into your diet include:
- Whole grains: Whole-wheat bread or cereal, barley, oat bran, bulgur
- Beans and lentils: Navy beans, split peas, pinto beans, mung beans, lentils
- Nuts and seeds: Pistachios, hazelnuts, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds
- Fruits and vegetables: Avocado, kiwi, oranges, figs, Brussels sprouts, spinach, sweet potatoes
Foods High in Protein
Protein is beneficial in many ways. It helps build muscle and supports a healthy weight and normal blood sugar levels.
How much protein you need may depend on your muscle mass, activity level, calorie needs, and other health conditions. The general recommendation is to get at least 0.8 grams of protein per kilogram of your body weight, or to get 10% or more of your total calories from protein.
It’s important to consider diet as a whole. For example, the same protein content in diets with different calorie, carb, or fat compositions may affect the body differently.
Foods that are good sources of protein may include:
- Meats: Chicken, turkey, fish, and lean beef
- Dairy: Low-fat milk, yogurt, and cheese
- Beans and lentils: Black beans, chickpeas, soybeans, red lentils, and green lentils
- Nuts and seeds: Almonds, hazelnuts, walnuts, flax seeds, chia seeds, and pumpkin seeds
- Other sources: Tofu, eggs, tempeh, and edamame
Low Glycemic Index Foods
The glycemic index (GI) ranks foods with carbohydrates by how much they affect blood sugar levels compared to pure sugar (glucose). High-GI foods can cause blood sugar to increase quickly. Low- or medium-GI foods can help keep blood sugar more stable.
Foods that have a lower glycemic index include, but are not limited to:
- Beans: Kidney beans, black beans, navy beans, and chickpeas
- Whole grains: Whole-wheat bread, brown rice, bulgur, barley, and quinoa
- Fruits and vegetables: Carrots, leafy green vegetables, apples, oranges, and grapefruit
- Dairy: Milk and yogurt
Eating foods together can also change their impact. High-GI foods with high-fiber foods or foods with protein and fat slow digestion. This helps blood sugar rise slowly and steadily, so you can eat nutritious foods that may have a higher glycemic index.
Foods with added sugars can spike your blood sugar levels. When you consume them in excess over time, they can disrupt your regular blood sugar levels, too, and increase the risk of prediabetes and type 2 diabetes.
Foods and drinks typically high in sugar include:
- Sugary beverages, such as soda, fruit juices, energy drinks, and sweetened coffee or tea
- Candies and gummies
- Baked goods, such as cakes and cookies
- Breakfast cereals with added sugar
- Canned fruits in syrup
- Honey
When buying packaged foods, it helps to read the nutrition facts label. Try choosing options that contain 5% or less of the daily value (DV) for added sugar.
Balanced meals with complex carbohydrates, protein, and healthy fats can help support healthy blood sugar levels.
Breakfast
The following are quick breakfast ideas:
- Scrambled eggs with chopped vegetables like carrots, peppers, and broccoli
- Whole-grain toast topped with ricotta cheese, avocado, tomato, and chopped hard-boiled eggs
- Oatmeal with Greek yogurt, banana slices, chia seeds, and your favorite nuts
Lunch
Here are some lunch ideas that are high in fiber and protein:
- Falafel made from chickpeas, wrapped in flatbread with tomatoes and onions, served with a yogurt dip
- Chicken couscous salad with spinach, topped with apple slices and almonds, and dressed with a mix of lemon juice, balsamic vinegar, and olive oil
- Baked fish with asparagus, topped with parmesan cheese
Dinner
Easy and filling dinner ideas may include:
- Tofu cooked with sesame seeds and olive oil, served on sautéed spinach with soy sauce
- Beefy macaroni and cheese made with lean ground beef, tomato sauce, and cheddar
- Bell pepper nachos made with bell peppers filled with shredded chicken, beans, and melted cheddar cheese, served with salsa dip
A healthy, personalized diet is an important part of treating prediabetes. Foods high in fiber, protein, and healthy fats can help support normal blood sugar levels by avoiding spikes and helping you feel fuller longer.
Talk to your healthcare provider about adding foods like whole grains, lean proteins, dairy, nuts, seeds, fruits, and vegetables to your diet with prediabetes.
