Prediabetes Diet

Prediabetes is a condition that causes blood sugar (glucose) levels to be higher than normal.

This increases the risk for developing diabetes. In order to prevent diabetes from developing, your health care provider may recommend a diet and other lifestyle changes to help you:

• Control your blood glucose levels.
• Improve your cholesterol levels.
• Manage your blood pressure.

Your health care provider may recommend working with a diet and nutrition specialist (dietitian) to make a meal plan that is best for you.

What are tips for following this plan?

Lifestyle

• Set weight loss goals with the help of your health care team. It is recommended that most people with prediabetes lose 7% of their current body weight.
• Exercise for at least 30 minutes at least 5 days a week.
• Attend a support group or seek ongoing support from a mental health counselor.
• Take over-the-counter and prescription medicines only as told by your health care provider.

Reading food labels

• Read food labels to check the amount of fat, salt (sodium), and sugar in prepackaged foods. Avoid foods that have:
  • Saturated fats.
  • Trans fats.
  • Added sugars.
• Avoid foods that have more than 300 milligrams (mg) of sodium per serving. Limit your daily sodium intake to less than 2,300 mg each day.

Shopping

• Avoid buying pre-made and processed foods.

Cooking

• Cook with olive oil. Do not use butter, lard, or ghee.
• Bake, broil, grill, or boil foods. Avoid frying.

Meal planning

• Work with your dietitian to develop an eating plan that is right for you. This may include:
  • Tracking how many calories you take in. Use a food diary, notebook, or mobile application to track what you eat at each meal.
  • Using the glycemic index (GI) to plan your meals. The index tells you how quickly a food will raise your blood glucose. Choose low-GI foods. These foods take a longer time to raise blood glucose.
• Consider following a Mediterranean diet. This diet includes:
  • Several servings each day of fresh fruits and vegetables.
  • Eating fish at least twice a week.
  • Several servings each day of whole grains, beans, nuts, and seeds.
  • Using olive oil instead of other fats.
  • Moderate alcohol consumption.
  • Eating small amounts of red meat and whole-fat dairy.
• If you have high blood pressure, you may need to limit your sodium intake or follow a diet such as the DASH eating plan. DASH is an eating plan that aims to lower high blood pressure.

What foods are recommended?

The items listed below may not be a complete list. Talk with your dietitian about what dietary choices are best for you.

Grains

Whole grains, such as whole-wheat or whole-grain breads, crackers, cereals, and pasta. Unsweetened oatmeal. Bulgur. Barley. Quinoa. Brown rice. Corn or whole-wheat flour tortillas or taco shells.

Vegetables

Lettuce. Spinach. Peas. Beets. Cauliflower. Cabbage. Broccoli. Carrots. Tomatoes. Squash. Eggplant. Herbs. Peppers. Onions. Cucumbers. Brussels sprouts.

Fruits

Berries. Bananas. Apples. Oranges. Grapes. Papaya. Mango. Pomegranate. Kiwi. Grapefruit. Cherries.

Meats and other protein foods

Seafood. Poultry without skin. Lean cuts of pork and beef. Tofu. Eggs. Nuts. Beans.

Dairy

Low-fat or fat-free dairy products, such as yogurt, cottage cheese, and cheese.

Beverages

Water. Tea. Coffee. Sugar-free or diet soda. Seltzer water. Lowfat or no-fat milk. Milk alternatives, such as soy or almond milk.

Fats and oils

Olive oil. Canola oil. Sunflower oil. Grapeseed oil. Avocado. Walnuts.

Sweets and desserts

Sugar-free or low-fat pudding. Sugar-free or low-fat ice cream and other frozen treats.

Seasoning and other foods

Herbs. Sodium-free spices. Mustard. Relish. Low-fat, low-sugar ketchup. Low-fat, low-sugar barbecue sauce. Low-fat or fat-free mayonnaise.

What foods are not recommended?

The items listed below may not be a complete list. Talk with your dietitian about what dietary choices are best for you.

Grains

Refined white flour and flour products, such as bread, pasta, snack foods, and cereals.

Vegetables

Canned vegetables. Frozen vegetables with butter or cream sauce.

Fruits

Fruits canned with syrup.

Meats and other protein foods

Fatty cuts of meat. Poultry with skin. Breaded or fried meat. Processed meats.

Dairy

Full-fat yogurt, cheese, or milk.

Beverages

Sweetened drinks, such as sweet iced tea and soda.

Fats and oils

Butter. Lard. Ghee.

Sweets and desserts

Baked goods, such as cake, cupcakes, pastries, cookies, and cheesecake.

Seasoning and other foods

Spice mixes with added salt. Ketchup. Barbecue sauce. Mayonnaise.

Summary

• To prevent diabetes from developing, you may need to make diet and other lifestyle changes to help control blood sugar, improve cholesterol levels, and manage your blood pressure.
• Set weight loss goals with the help of your health care team. It is recommended that most people with prediabetes lose 7 percent of their current body weight.
• Consider following a Mediterranean diet that includes plenty of fresh fruits and vegetables, whole grains, beans, nuts, seeds, fish, lean meat, low-fat dairy, and healthy oils.