Prediabetes Foods: 7 Questions Answered

If you’ve been diagnosed with prediabetes and you’re looking to proactively reverse your prediabetes health, one of the key steps is to make smart food choices.

Nutrition plays a vital role in normalizing blood sugar levels and preventing the progression to type 2 diabetes.

But with all the conflicting information out there, it can be challenging to know what foods are truly beneficial for prediabetes.

Below we answer seven common questions about specific foods and their impact on prediabetes, so you can feel confident about what to include in your diet.

1. Is salmon good for prediabetes?

Yes, salmon is an excellent food choice for prediabetes!

One of the reasons salmon stands out is its high content of omega-3 fatty acids, which are known for their anti-inflammatory benefits.

Chronic inflammation is often associated with insulin resistance, which is a key feature of prediabetes.

Including omega-3-rich foods like salmon can help reduce inflammation and improve your overall metabolic health.

In addition to omega-3s, salmon is a great source of protein, which is important for stabilizing blood sugar levels.

Protein helps slow the absorption of carbohydrates, preventing spikes in blood sugar after meals.

2. Are eggs good for prediabetes?

Absolutely! Eggs are another excellent food option for prediabetes.

Eggs are packed with high-quality protein and healthy fats, both of which help to stabilize blood sugar and keep you feeling full and satisfied.

The big advantage of eggs is that they contain very little carbohydrate, meaning they have a minimal impact on blood sugar levels.

Several studies have shown that eating eggs for breakfast can help keep blood sugar levels more stable throughout the day, which is critical for people with prediabetes.

Eggs are also beneficial for cholesterol levels, as they raise the “good” HDL cholesterol.

In addition, eggs are rich in several important nutrients, including vitamin D and vitamin B12, which support metabolic health.

Enjoying eggs in various forms—whether boiled, scrambled, or in an omelet packed with vegetables—can be a convenient way to support your blood sugar goals.

3. What fruits are good for prediabetes?

When it comes to fruit, steering clear of high sugar fruits like pineapple, mango and banana is important. Dried fruits like raisins are also a no, no – drying fruit increases the sugar a lot!

Instead, choosing options that are lower in sugar and higher in fiber is key.

Fiber helps to slow down the absorption of sugar into the bloodstream, which can prevent those unwanted blood sugar spikes.

Some of the best fruit options for prediabetes include:

• Berries (such as strawberries, blueberries, raspberries): These are packed with antioxidants and fiber, making them a great choice for managing blood sugar.
• Apricots and plums: These small seed fruits are lower in carbs and can be enjoyed in moderation while still offering fiber and vitamins.
• Cantaloupe (rockmelon): In small portions, cantaloupe is a hydrating fruit that provides vitamins and a moderate amount of carbs.
• Cherries: Fresh cherries may provide anti-inflammatory benefits in addition to their fiber content.

When eating fruit, portion size matters. While these fruits are great options, it’s still important to watch your servings to avoid overloading on natural sugars.

4. What vegetables are good for prediabetes?

Vegetables are one of the most powerful tools in your arsenal for managing prediabetes.

Most non-starchy vegetables are naturally low in calories and carbohydrates while being packed with vitamins, minerals and fiber, making them ideal for blood sugar control and boosting metabolism.

Some of the best vegetables for a prediabetes-friendly diet are:

• Leafy greens (spinach, kale, arugula): These are incredibly low in carbohydrates and high in nutrients like magnesium, which plays a role in blood sugar regulation.
• Broccoli and cauliflower: Known for their fiber content, the biological activities of compunds such as glucosinolate-derived isothiocyanates and indole-3-carbinol, and sulfur compounds called GLS, make these cruciferous vegetables a powerhouse for prediabetes, warding off oxidative stress and inflammation and improving insulin resistance.
• Bell peppers: High in vitamin C and antioxidants, bell peppers add color and nutrition to your meals without raising blood sugar.
• Zucchini: Low in carbs and rich in fiber, zucchini is another great option.

Incorporating a variety of non-starchy vegetables into your meals not only helps keep blood sugar levels steady but also adds vital nutrients to your diet.

5. Are bananas good for prediabetes?

Bananas often raise questions when it comes to prediabetes.

While they are a natural source of carbohydrates and contain nutrients like potassium, they can have a more significant impact on blood sugar compared to lower-sugar fruits like berries or apricots.

Bananas are higher on the glycemic index, meaning they can cause a more rapid increase in blood sugar. Overall, bananas are not recommended for reversing prediabetes health.

6. Is popcorn good for prediabetes?

If you love your crunchy snacks, you may be wondering whether replacing crisps for popcorn is better for diabetes and prediabetes.

That’s a great question. Unfortunately, the answer is probably not.

While the amount of carbohydrates in popcorn is relatively low, at 4.3g per one cup. The glycemic index is high, at 62 to 89. That’s because popcorn is all carbs and there is very little fiber to slow down the carb load.

We generally discourage the inclusion of popcorn in your prediabetes eating plan. But, it is a better option over chips, so if you are desperate for a crunchy snack and do eat popcorn, stick to one cup only.

7. Is oatmeal good for prediabetes?

Oats and oatmeal can be a confusing one to many people, as most places you read will say oats and oatmeal are good for cholesterol and provide soluble fiber and so forth.

It’s true, oats do contain soluble fiber and are higher in soluble fiber than some other foods. The soluble fiber that’s been shown in research to lower cholesterol levels is beta-glucan. Studies have shown daily doses of at least 3 g may help reduce LDL cholesterol by 5-7%.

But here’s the true part of the story: you’d need to eat between half to three quarters of a cup of dry oats to get at least 3g beta-glucan.

Half a cup of oats also contains around 27g of carbs and 4g fiber, while three quarters of a cup of oats contains 40.5g carbs, 6g fiber.

Even if you eat half a cup, that’s a lot of carbs!

For better blood sugar and to get your A1c back to normal, we recommend a maximum of 25g carbs per meal. So…as you can see, oats and oatmeal are best avoided.

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Final Thoughts

The right food choices can make a significant difference in reversing prediabetes back to normal. And yes, it is possible to reverse prediabetes back to normal. In fact, it’s very common among our members.

Incorporating nutrient-dense, high-fiber, and protein-rich foods like salmon, eggs, and non-starchy vegetables into your daily meals can help you achieve stable blood sugar levels and improve your overall health – blood pressure, cholesterol and boosting metabolism, too.

Of course no food is strictly off limits. Achieving better health is not about perfection, but consistency in making better choices each day.

It’s always about choices and now that you’re armed with the knowledge about these 7 foods, you can make more informed choices about your prediabetes meal plan.