What Is Prediabetes?

The Prediabetes Diet

What to Eat and What to Avoid

Salmon on a bed of vegetablesHealthy eating habits is key to preventing prediabetes and diabetes. Eating foods rich in vitamins, fiber and essential nutrients will help the body function optimally and also help control blood sugar levels. A prediabetes-friendly diet includes a wide variety of fruits and vegetables, whole grains, legumes and lean meats. Making healthful food choices doesn’t mean you will feel feel deprived of good food—it’s about incorporating smarter foods into your meals every day.

Foods That Can Help Prevent Prediabetes and Diabetes
It’s important to eat an array of vegetables—a wide variety helps ensure that you’re getting more phytonutrients. It’s also critical to pack your diet with these foods:

  • Whole grain foods such as brown rice or whole grain pasta
  • Lean meats such as poultry (without skin), fish and seafood
  • Non-starchy vegetables such as spinach, carrots, broccoli, kale or green beans
  • Foods high in omega-3 fat,  including oily fish such as salmon, mackerel, tuna and trout, and plant oils such as flaxseed oil
  • Foods high in omega-9 fat, or oleic acid, which is abundant in olive oil
  • Dairy food substitutes, such as soy milk, almond milk, Earth Balance butter substitute, Tofutti sour cream substitute, and Tofutti cream cheese substitute

Also, when cooking for a prediabetes diet, ditch the frying pan and, instead, steam, bake and broil your food.

Foods That Raise Your Risk for Prediabetes and Diabetes
There are many foods that can hurt your health and contribute to the development of diabetes and prediabetes. Here are a few foods to avoid:

  • Full-fat dairy products such as sour cream, milk, cream cheese and ice cream
  • Processed foods such as cookies, chip and other prepackaged snacks
  • White flour products such as white bread, rice, pasta and cookies
  • Sweetened drinks such as soda, fruit punch and sweet tea
  • Foods high in calories, saturated and trans fats, salt, and sugar


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