Pre Diabetic Diet Food List: Eat Right to Stay Healthy


Welcome to this article on pre diabetic diet food list. Are you one of the many people diagnosed with prediabetes or someone who wants to avoid it? If yes, this article is for you. Here, we will discuss everything you need to know about prediabetes, its symptoms, causes, and most importantly, diet. Our focus will be on the foods you should eat and avoid to keep blood sugar levels in check. So, read on and learn how to eat right to stay healthy.

What is Prediabetes?

Prediabetes means your blood sugar level is higher than normal, but not high enough to be diagnosed as type 2 diabetes. It can lead to type 2 diabetes and other health problems, such as heart disease and stroke. The good news is that you can reverse prediabetes by making positive changes in your lifestyle, including diet.

Symptoms of Prediabetes

Prediabetes usually does not have any noticeable symptoms. However, some people may experience darkened skin on their neck, armpits, elbows, knees, and knuckles. This condition is called acanthosis nigricans. Other symptoms include increased thirst, frequent urination, and fatigue.

Causes of Prediabetes

Various factors contribute to prediabetes, including genetics, being overweight, and lack of physical activity. Also, people who have a family history of type 2 diabetes are at higher risk of developing prediabetes.

The Importance of Diet in Prediabetes

Diet plays a crucial role in managing prediabetes. What you eat affects your blood sugar levels, insulin sensitivity, and overall health. By making dietary changes, you can lower your blood sugar levels and prevent or delay diabetes.

Foods to Eat on a Pre Diabetic Diet Food List

Food Group Examples
Vegetables Broccoli, spinach, kale, cauliflower, carrots, peppers, onions, etc.
Fruits Apples, berries, citrus fruits, peaches, pears, plums, etc.
Whole Grains Brown rice, quinoa, oats, whole wheat bread and pasta, barley, etc.
Lean Proteins Chicken, turkey, fish, lean beef, tofu, beans, etc.
Healthy Fats Avocado, nuts, seeds, olive oil, coconut oil, fatty fish, etc.

Include these foods in your diet plan to manage prediabetes:

  • Fiber-rich foods: Fiber slows down the absorption of sugar and improves blood sugar control. Examples are oatmeal, fruits, and vegetables.
  • Low glycemic index (GI) foods: These foods cause a slower rise in blood sugar levels. Examples are whole grains, nuts, and legumes.
  • Lean proteins: These foods are low in fat and calories and help in weight loss and better blood sugar control. Examples are chicken, fish, tofu, and beans.
  • Healthy fats: These foods provide energy, improve blood cholesterol levels, and reduce inflammation. Examples are avocado, nuts, and fatty fish.

Foods to Avoid on a Pre Diabetic Diet Food List

Avoid or limit the following foods to manage prediabetes:

  • High sugar foods: Avoid or limit sugary drinks, desserts, and processed foods such as candy, cookies, and ice cream.
  • Processed foods: These foods are high in calories, sodium, and unhealthy fats, and lack nutrients. Examples are fast food, chips, and crackers.
  • Refined carbohydrates: These foods have a high glycemic index and can cause blood sugar spikes. Examples are white bread, sugary cereals, and white rice.
  • Saturated and trans fats: These fats increase blood cholesterol levels and inflammation. Examples are fatty meats, fried foods, and baked goods.

FAQs on Pre Diabetic Diet Food List

Q1. Can prediabetes be reversed with diet?

Yes, prediabetes can be reversed with dietary changes, including a healthy and balanced diet, and regular exercise.

Q2. What is a healthy meal plan for prediabetes?

A healthy meal plan for prediabetes includes a variety of vegetables, fruits, whole grains, lean proteins, and healthy fats.

Q3. How many carbohydrates should a person with prediabetes eat?

The amount of carbohydrates a person with prediabetes should eat varies depending on factors such as age, weight, and physical activity level. Consult a registered dietitian for personalized advice.

Q4. Is it ok to eat sweets if you have prediabetes?

It is ok to eat sweets in moderation if you have prediabetes. However, choose healthier sweet options such as fruit or dark chocolate.

Q5. Can drinking alcohol increase the risk of prediabetes?

Drinking alcohol in moderation may not increase the risk of prediabetes, but excessive alcohol consumption can lead to weight gain and metabolic changes that increase the risk of prediabetes and other health problems.

Q6. What are some healthy snack options for prediabetes?

Healthy snack options for prediabetes include fresh fruits, vegetables with hummus or low-fat dip, nuts, and seeds.

Q7. Can coffee affect blood sugar control in people with prediabetes?

Coffee may affect blood sugar control in people with prediabetes differently. It is best to monitor your blood sugar levels after consuming coffee and consult your doctor if you have concerns.

Q8. Is it essential to eat breakfast if you have prediabetes?

Yes, eating breakfast is essential if you have prediabetes. Skipping breakfast can cause blood sugar fluctuations and overeating later in the day.

Q9. Can exercise lower blood sugar levels in prediabetes?

Yes, exercise can lower blood sugar levels in prediabetes by promoting insulin sensitivity and helping with weight loss.

Q10. Can stress affect blood sugar levels in prediabetes?

Yes, stress can affect blood sugar levels in prediabetes by releasing hormones that increase blood sugar levels. Managing stress through relaxation techniques, exercise, and other stress-reducing methods can improve blood sugar control.

Q11. Can supplements help manage prediabetes?

Some supplements such as chromium, magnesium, and alpha-lipoic acid may help regulate blood sugar levels and insulin sensitivity. However, consult your doctor before taking any supplements.

Q12. How often should a person with prediabetes eat?

A person with prediabetes should eat regular meals and snacks throughout the day to avoid blood sugar fluctuations. Eating every 3-4 hours can help keep blood sugar levels stable.

Q13. Can a prediabetic person eat bread?

Yes, a prediabetic person can eat bread. However, choose whole-grain bread as it has a lower glycemic index and provides more fiber and nutrients than white bread.


In conclusion, prediabetes is a warning sign to change your lifestyle and diet to prevent type 2 diabetes and other health problems. A healthy and balanced diet with the right mix of nutrients and fiber can help manage prediabetes and improve overall health. Make sure to include foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats in your diet while avoiding or limiting sugary, refined, and processed foods. Also, consult a registered dietitian and your doctor before making significant dietary changes. Take control of your health and make the right food choices.


The information in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your doctor or healthcare provider before making any changes to your diet or lifestyle.

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