Best Foods to Eat If You Are Prediabetic

Blog By

Laurence Girard

Prediabetes is a condition characterized by higher than normal blood sugar levels, but not high enough to be classified as diabetes. It is a crucial stage, as it provides an opportunity to take action and prevent the progression to full-blown diabetes. Lifestyle changes, including adopting a healthy diet, can significantly lower the risk of developing type 2 diabetes. This article outlines the best foods to eat if you are prediabetic and aims to help you make informed choices for a healthier future.

  1. Whole grains

Whole grains, such as brown rice, quinoa, whole wheat bread, and oats, are rich in fiber and nutrients. These complex carbohydrates help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. Additionally, they promote a feeling of fullness, which can aid in weight management.

  1. Leafy greens

Leafy greens, including spinach, kale, and collard greens, are low in calories and high in nutrients like vitamins A, C, and K, as well as minerals like calcium and potassium. These vegetables have a low glycemic index, meaning they do not cause significant spikes in blood sugar levels.

  1. Non-starchy vegetables

Non-starchy vegetables, such as broccoli, cauliflower, and bell peppers, are low in carbohydrates and high in fiber, vitamins, and minerals. Consuming a variety of non-starchy vegetables can help maintain balanced blood sugar levels and support overall health.

  1. Lean proteins

Lean proteins, including skinless poultry, fish, tofu, and legumes, provide essential amino acids without excess saturated fat. These protein sources can help stabilize blood sugar levels and promote satiety, reducing the risk of overeating and weight gain.

  1. Healthy fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are crucial for overall health and can help regulate blood sugar levels. These fats can also help reduce inflammation, which is often associated with prediabetes and type 2 diabetes.

  1. Berries

Berries, such as strawberries, blueberries, and raspberries, are high in antioxidants, vitamins, and fiber. They have a low glycemic index, making them an ideal choice for those looking to manage their blood sugar levels.

  1. Greek yogurt

Greek yogurt is a high-protein, low-fat dairy option that can help maintain healthy blood sugar levels. Choose plain, unsweetened varieties to avoid added sugars, and consider topping with nuts or berries for added nutrients and flavor.

  1. Spices and herbs

Incorporating spices and herbs, such as cinnamon, turmeric, and ginger, into your diet can provide anti-inflammatory and antioxidant benefits. Some research suggests that these spices may also help improve insulin sensitivity and blood sugar control.


If you are prediabetic, making healthy food choices can have a significant impact on your future health. By incorporating whole grains, leafy greens, non-starchy vegetables, lean proteins, healthy fats, berries, Greek yogurt, and spices and herbs into your diet, you can improve blood sugar control and reduce the risk of developing type 2 diabetes. It's essential to consult with a healthcare professional or registered dietitian for personalized advice and support in managing prediabetes.


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