What Can Prediabetics Eat?

Understanding Prediabetes

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as diabetes. Making dietary changes can help manage or even reverse prediabetes.

Healthy Food Choices for Prediabetics

Here are some foods that are beneficial for people with prediabetes:

• Non-Starchy Vegetables: Broccoli, spinach, peppers, and zucchini.
• Whole Grains: Brown rice, quinoa, oats, and whole-wheat bread.
• Lean Proteins: Chicken, turkey, fish, tofu, and legumes.
• Healthy Fats: Avocados, nuts, seeds, and olive oil.
• Low-Fat Dairy: Greek yogurt, skim milk, and low-fat cheese.
• Fruits: Berries, apples, and pears (in moderation).

Foods to Avoid

Prediabetics should limit or avoid the following foods:

• Sugary Foods: Candy, soda, and desserts.
• Refined Carbs: White bread, pasta, and pastries.
• Processed Foods: Chips, packaged snacks, and fast food.
• High-Fat Dairy: Whole milk, cream, and butter.
• Fried Foods: French fries, fried chicken, and doughnuts.

Tips for a Healthy Diet

• Portion Control: Be mindful of portion sizes to avoid overeating.
• Balanced Meals: Include a mix of protein, healthy fats, and fiber in each meal.
• Regular Meals: Eat at regular intervals to maintain stable blood sugar levels.
• Stay Hydrated: Drink plenty of water throughout the day.
• Read Labels: Check food labels for added sugars and unhealthy fats.

Sample Meal Plan

Here’s a simple meal plan for a day:

• Breakfast: Greek yogurt with berries and a sprinkle of nuts.
• Lunch: Grilled chicken salad with mixed greens, olive oil, and balsamic vinegar.
• Snack: Apple slices with almond butter.
• Dinner: Baked salmon with quinoa and steamed broccoli.
• Dessert: A small piece of dark chocolate.