What Are The Best Foods To Eat If You Are Prediabetic?

One of the most powerful tools you have to control or even reverse your prediabetes is the foods you eat. And getting great results with your blood sugar and health, is much easier to do than you think.

The key is to choose nutrient-dense whole foods that are lower in carbohydrates.

Nutrient dense whole foods are those that are minimally processed and contain high amounts of natural nutrients like fiber, vitamins, minerals, phytochemicals, antioxidants and beneficial compounds.

Lower carbohydrate foods are important, since carbs impact blood sugar levels the most.

Eating nutrient-dense whole foods that are lower in carbs can have a significant impact on your health – you can gain back normal blood sugar, decrease insulin resistance and reset your whole metabolism.

So let’s cover exactly what the best foods to eat are, so you can get started to reverse your prediabetes today.

1. Eat LOTS of Vegetables

Including a wide range of vegetables in your daily menu, is an easy way to improve the quality of your diet and decrease overall carbohydrates.

Vegetables are packed with vitamins, minerals, and fiber, which helps to keep you feeling full and satisfied.

The best types to include are non-starchy vegetables like tomato, spinach, broccoli, asparagus, green beans, and peppers – think: the types of vegetables that grow above the ground. There are lots to choose from so make sure you load up your plate with them at every meal.

2. Get Adequate Protein

Protein foods such as beef, chicken, turkey, fish, and tofu, are an important part of your prediabetes diet. Include a good serving of protein at every meal.

Protein is needed by many of the cells in the body, helps to slow down the absorption of carbohydrates and keeps you feeling full for longer periods of time.

3. Don’t Fear Fat

Fat is an essential nutrient that our body needs to function optimally, and there is no need to limit fat found in nutrient dense whole foods.

You can feel comfortable eating natural fats in whole foods like meats, poultry and seafood, nuts and seeds, avocado, and full fat or low fat dairy products.

4. Eat Full-Fat or Low-Fat Dairy

Dairy products, such as milk, yogurt, and cheese, are an excellent source of calcium and protein. Calcium is essential for maintaining healthy bones and teeth, while protein helps to keep you feeling full and satisfied.

While you can choose low-fat options, you don’t have to. Research suggests that full-fat dairy products may also have health benefits such as lower risk of developing type 2 diabetes and lower risk of cardiovascular disease.

The important thing when choosing dairy products is to choose those that are minimally processed and free of added sugars. For example, plain Greek yogurt is a better option than sugar-filled strawberry flavored yogurt.

5. Love Fruits, Minimally

Fruits are a nutrient dense food and they are wonderful to enjoy, sometimes.

Just keep in mind that they are higher in carbohydrates so it’s important to choose fruits that are low in sugar and high in fiber to avoid blood sugar spikes.

Examples of low-sugar fruits include berries and citrus fruits.

6. Have Beans and legumes in Moderation

Beans and legumes such as lentils, fava beans, chickpeas, and black beans are an excellent source of protein, fiber, and complex carbohydrates.

But that’s the thing, beans and legumes are higher in carbs. To avoid blood sugar spikes we recommend limiting your servings to about 1/4 cup or 1/4 can of beans and legumes.

7. Use Herbs and Spices Abundantly

Herbs and spices are a great way to add flavor to your meals without adding excess salt or sugar.

Herbs and spices can provide many health benefits. For example, cinnamon, turmeric, and ginger, have been shown to help improve insulin sensitivity and reduce inflammation.

Got questions about other diabetes safe foods?

Download our recommended food list below – includes sample menu and recipes too!