What Is the Best Diet for Prediabetes?

Prediabetes is a condition that occurs when blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. In prediabetes, the body either doesn't make enough insulin or doesn't use it effectively, leading to an increase in blood sugar levels. If left untreated, prediabetes can develop into type 2 diabetes and can lead to serious health complications.

Making changes to your diet is one of the best things you can do to manage prediabetes and prevent it from developing into type 2 diabetes. Eating a diet that is rich in whole foods and low in processed and sugary foods can help to keep your blood sugar levels in check and reduce your risk of developing diabetes.

What to Eat

A healthy diet for prediabetes should include plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. It should be low in processed and sugary foods. Eating a variety of these foods will help to provide the body with essential vitamins, minerals, and fiber.

Fruits and vegetables should be eaten in abundance and should make up the bulk of your diet. Choose fruits and vegetables that are in season and try to buy organic when possible. Eating a variety of colors will also help to ensure that you are getting all the essential vitamins and minerals.

Whole grains like quinoa, oats, barley, and farro should be included in your diet. They are high in fiber and provide the body with energy. Choose whole-grain breads, pastas, and cereals over refined grains. Whole grains can help to keep your blood sugar levels stable.

Lean proteins like beans, lentils, tofu, fish, and low-fat dairy are important for providing the body with essential amino acids. They can help to keep you full and provide the body with energy. Healthy fats like olive oil, nuts, and avocados are also important for providing essential fatty acids and can help to keep you full.

What to Avoid

Processed foods, sugary foods, and refined grains should be avoided or eaten in moderation. These foods are high in calories and low in essential nutrients and can cause blood sugar levels to spike. Avoid sugary sodas and sweetened drinks, processed meats, and highly processed foods like chips, crackers, and pastries.

Alcohol should also be limited. Alcohol can cause blood sugar levels to drop dangerously low and can interfere with medications. If you do choose to drink alcohol, do so in moderation and have a snack before drinking to help keep your blood sugar levels stable.

Eating a healthy diet is one of the best things you can do to manage prediabetes and reduce your risk of developing type 2 diabetes. Eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help to keep your blood sugar levels in check and provide your body with essential vitamins, minerals, and fiber.