What are the best foods and worst foods on the pre diabetic diet food list? I’m glad you asked. There are definitely good foods to eat when you have been diagnosed with pre diabetes. And there are ones to limit or avoid as well.
But why am I, having type 1 diabetes, writing this post about pre diabetes? At some level, diabetes is diabetes. And there is so much all the different “types” have in common. This is a safe place and resource for everyone with any type of diabetes.
Also, the Centers for Disease Control and Prevention says 1 in 3 adults has pre diabetes. Now that’s a ton of people. Also they say making lifestyle changes (like eating habits and exercise) can cut your risk of type 2 diabetes in half. HALF! That’s what I’m here to help you do with this blog post and free pre diabetic diet food list printable below.
Pre Diabetic Diet Food List
Another reason I’m writing this post is that it applies to far more than people with pre diabetes. Yes, this is technically a pre diabetic diet food list blog post. But this is a list of super healthy foods for just about anyone. It focuses on a balanced diet for a healthy eating plan, and it doesn’t exclude major food groups like several fad diets have done. I personally have had type 1 diabetes for 30+ years, and this is very close to what I follow in my meals and snacks.
Why Have a Pre Diabetic Food List?
When someone is diagnosed with pre diabetes, they are basically being told they have a higher chance of developing type 2 diabetes in the future. Now, that isn’t inevitable. It’s not just a matter of when you will have type 2. So diet and other routines become very important in keeping type 2 diabetes at bay for as long as possible and maybe forever.
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Scroll down to the bottom of this post to download your FREE Pre Diabetic Diet Food List!
The Best and Worst Foods on the Pre Diabetic Diet Food List
Let’s get right to it, shall we? What are the best and worst foods to eat once you or someone you love has pre diabetes? The good news is that you can (and should) still enjoy a variety of delicious foods. So let’s list the foods you should eat first.
Types of Foods to Enjoy
The “foods to enjoy” list is a pretty long one, which is really good news. Also, it contains a variety of foods you can enjoy. You may find this list is pretty similar to a Mediterranean diet or DASH diet commonly used to help stop hypertension.
1. Veggies
You know a pre diabetic diet food list will include vegetables, right? Love them or hate them, but they are good for your overall health. The key is to eat plenty of non-starchy vegetables throughout the day. (Download the food list below for a list of these.) These fiber-rich foods help to fill you up without causing blood sugar spikes. And that’s the main goal!
The American Diabetes Association promotes half of your meal be made up of non-starchy vegetables. So fill that plate, friend, because these vegetables are your blood sugar’s best friend. (I talk further about the “plate method” in my Meal Planning Made Easy blog post.)
2. Fruits
This one might surprise you. But fruit is on the “yes” list for people with pre-diabetes. Fruits can contain really good dietary fiber. I immediately think of raspberries with 8g fiber in just one cup. Also, apples and pears are other great examples. (Get more examples in the free food list download below.)
The key in eating fruits (which do have natural sugars) is to eat them in moderation. Also, pair them with some protein and fat to help slow digestion, which helps to slow blood sugar rise and hopefully avoid high blood sugar. Apples and peanut butter are one of my favorite combinations. I also love pears and cheese.
3. Grains
Yes, you still need to eat grains if you have pre diabetes. But you would be wise to choose whole grains. Whole grains are better on the Glycemic Index. (See here for a more complete explanation.) Basically, that means the whole grains take longer to digest because they have the fiber in the grain that processed grains lose. So that means a slower rise in blood sugar levels. Again, that’s the goal.
There are a variety of good foods in the grains list. A quick few are brown rice, whole grain pasta, quinoa, whole grain breads, and more. For a more complete list, download the free printable at the bottom.
4. Nuts and Seeds
I feel like this is the fun one. Nuts and seeds should be a part of our diet because they contain those good, healthy fats we need. And they also have a good amount of protein. They can be pretty high in calories, so a little goes a long way.
Many people like to grab a small serving of nuts as a snack. And that’s a good option. But my favorite way to eat nuts and seeds is on a salad. Some walnuts and also a few sunflower seeds can really add a great crunch and flavor to a salad!
5. Protein
This is a big one, and many people don’t get enough protein in their diet day to day. But protein is key in the pre diabetic diet food list. The beauty of protein is it can help keep you full. It also slows the digestion of carbohydrates. Again, slowing the blood sugar rise.
Lean proteins can be found in foods like beans, eggs, seafood, low fat meats, and more. For a more complete list, be sure to download the free pre diabetes diet food list below.
What You Should Limit or Avoid Completely
As you may have guessed, there is a list of foods that we should consider limiting or avoiding. And once you read this list, you will see why pretty much everyone interested in a healthy diet should avoid these most of the time.
1. Sugary drinks
I’ve long said, “I don’t drink carbs.” First, it removes a factor in managing blood sugar. All I have to count is what I eat, rather than what I drink. And it helps me to drink more water. Which is also a good thing. The only exception I make is if I have a low blood sugar and need quick acting carbs. Then I happily drink a fruit juice box like a five year old.
The issue is that sugary drinks can really raise blood sugar quickly. And with pre diabetes, our goal is to keep it steady. So other non-sugary drinks will be your friend. You can also ask your doctor about drinks with artificial sweeteners.
2. added sugars in foods
Our pediatrician recently saw my 11-year-old daughter for her annual appointment. And I love that she talked nutrition with her. She told her in the conversation that studies are coming out to show that added sugars in our foods can be addicting like a drug. Can you believe that?
Unfortunately, added sugars are in a whole lot of things: jellies, candies, pastries, sauces and condiments, and more. Foods with added sugars are known to raise blood sugar, and that can contribute to insulin resistance. Now, this doesn’t mean you can’t ever eat ketchup again. But you can limit what you eat and combine it with protein and fats.
3. Refined Carbs
Refined carbs are on the “limit or avoid” list because they are known to have a high sugar content and/or raise blood glucose levels quickly. These refined carbs are found in things like white bread, traditional pasta, bakery items and pastries. There are no whole grains in these simple carbs. (Remember: whole grains are complex carbohydrates, and they are on the “yes” list above.)
With pre diabetes, it’s important to eat carbs, but the type of carbohydrate is important. So in order to stabilize your blood sugar, choose whole grains over the refined and processed carbs in sugary foods.
4. Processed or High Fat Foods
This is another one to avoid: processed or high fat foods. Processed foods often have very little nutritional value. Think of snack cakes, for instance. Yes, they may be delicious. But they are basically empty calories. Check your nutrition labels for more information.
The other reason to avoid these most of the time would be their link to cardiovascular disease and obesity, in addition to other things.
5. Skipping Meals
Skipping meals is just not a good idea in general if you can help it. Our blood sugar stays more balanced if we eat moderately throughout the day. And that’s the goal with pre diabetes: keep the blood sugar stable.
Another reason skipping meals is a bad idea is that it can often cause us to be overly hungry the next time we eat, which encourages us to overeat. And that’s not the best way to keep blood sugar stable either.
BONUS: MEAL PLANNING MADE EASY + 10 Helpful TIPS
What to Do if you have Pre Diabetes
If you’ve read this far, I’m assuming either you or someone you love has been diagnosed with pre-diabetes, and you want to make healthy food choices with this new health condition. So taking the 5 types of foods to enjoy and the 5 things to avoid above, how do we do this well?
Here are a five tips for you that will help!
1. Plan Meals Ahead
I’m HUGE on meal planning. That’s because if I don’t have a plan, I will reach for whatever is easy and convenient. And that’s hardly ever healthy. So I have outlined 10 Meal Planning Tips to consider as you create your meal plans, along with a free printable meal planning template you can use each week as you plan to visit the grocery store.
2. Watch Portion Size
I talk a bit about portion size in my Meal Planning Made Easy blog post. As I mentioned above, the ADA recommends you fill half your plate with non-starchy vegetables. From there, they recommend the other half be split between protein and whole grains.
Having portion control can also be helpful in making sure you are limiting the “limit or avoid” foods above. My best recommendation on this one is to consult your healthcare team to determine what portion sizes and calorie content is best for you.
3. Get plenty of Water
This is a great suggestion for literally every person. Rather than reaching for a sugary drink (that’s on the “limit or avoid” list above), water is a much healthier option. It also helps make sure you don’t get dehydrated, which is a concern for those who have diabetes in particular.
If you’re like me and struggle to get your daily water intake, then try adding some lemon, lime, orange, cucumber slices, or mint to flavor the water.
4. Move Your body
Diet and exercise go hand in hand. It’s important for everyone, but especially someone with pre-diabetes or diabetes. Lack of physical activity can certainly lead to insulin resistance, which means higher blood sugar levels. And that’s what we’re trying to avoid. Remember, this is about having a healthy lifestyle overall.
So in addition to making healthier choices with food, make wise exercise choices as well. It doesn’t have to be complicated or expensive. Walking, biking, hiking, running, or dancing are all a great way to get a workout. Regular exercise can help with insulin sensitivity also. And again, consult your doctor to determine the right activity level for you.
5. Work with a Dietitian
The beauty of having a registered dietitian or nutritionist is that you don’t have to go through this alone or not knowing what you’re doing. The various people on your medical team are there to help you. Ask the questions. Get the clarification you need. And make a personalized plan that will work for you.
Some Pre Diabetes Q&A
Perhaps this should have been addressed at the start of this post, but I figured if you’re searching for resources for pre diabetes, you likely know something about it. However, for those of you who don’t, here are some Q&A that will give you a brief overview.
What is Pre Diabetes?
Pre diabetes is basically a sign that your body is having a bit of trouble regulating your blood sugar levels. It’s not enough to be diagnosed with diabetes, but it’s more than someone with healthy blood sugar.
Having higher blood sugar levels can ultimately lead to type 2 diabetes. However, it’s not inevitable to be diagnosed with type 2 if you have pre-diabetes. Diet and exercise, along with working with your doctor, can all help.
What influences if someone with Pre Diabetes gets Type 2 Diabetes?
What a great question! So there can be a genetic factor involved. But diet and lifestyle changes have shown that type 2 diabetes may be preventable. There are even programs available to help you do this!
Again, talk with your doctor about your increased risk factors and how you can at least delay type 2 diabetes as long as you can. Your medical team can also help you set health goals to reach.
Why Is Early Detection Important?
This is a question that makes me think of so many medical situations I have either been a part of or heard about. Just think for a moment. What happens if cancer isn’t caught early enough? Also, what about early detection and intervention for something like Autism or ADHD? What happens when you don’t go to the dentist when you have a small cavity? It becomes larger and requires more invasive treatment. I’m sure you can think of more examples.
The point is to find out as early as you can so you can treat the issue before it gets worse. And in the case of pre diabetes, you can potentially stave off the full diagnoses for a long time.
Why is this a Healthy diet whether you have Pre Diabetes or Not?
I said above that “it’s a super healthy food list for just about anyone.” And I honestly mean it. Limiting or cutting out refined sugars and processed foods is a healthy choice. Eating lean meats and veggies and whole grains is a wise decision.
Not only is this helpful for pre diabetes, but it’s helpful in both type 1 and type 2 diabetes. The approach of balancing fat, fiber, and protein is something I talk about a lot on this blog. That’s also why I can enjoy things like my favorite pasta.
It’s not about completely eliminating all your favorite foods, as much as it is making wise decisions on what to combine together and how much of it to eat.
My Non-Medical Disclaimer
I’m not a medical doctor. And I’m not a nurse, an endocrinologist, a nutritionist, or anything of the sort. I’m a person who has lived with diabetes and managed blood sugar for 30+ years. I’ve gathered tons of data from reputable sources (most of them linked above) to share with you. Any information provided should be used as a general guideline only. This is not intended for weight gain on weight loss. Please contact your team of healthcare professionals with any questions you have. They can help you decide the diet that is best for you.
FREE PREDIABETic DIET FOOD LIST PRINTABLE:
Do You Have Pre Diabetes?
If you have pre diabetes, was this information helpful? Is there more you’d like to know? I would love to hear from you!
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