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A prediabetes diagnosis is a warning sign that your blood sugar is higher than normal, but it doesn’t mean developing type 2 diabetes is inevitable. One meta-analysis involving nearly 15,000 adults with prediabetes found that lifestyle changes helped many participants return their blood sugar to the normal range while lowering their risk of progressing to type 2 diabetes.
“We think about prediabetes as an early stage where you can intervene without symptoms and, typically, without complications,” says Eva Tseng, MD, MPH, an internist and an associate professor of medicine at Johns Hopkins School of Medicine in Baltimore.
What you eat plays a central role in improving blood sugar levels, and you don’t need a restrictive eating plan to move in the right direction. Prioritizing these seven food groups can help you reverse course on high blood sugar issues.
1. Fiber
Fiber is a type of carbohydrate found only in plant foods, including fruits and vegetables, nuts, beans, and whole grains. Because your body can’t fully digest fiber, it slows the absorption of glucose into the bloodstream, helping prevent sharp blood sugar spikes and keeping you feeling full for longer.
Sue-Ellen Anderson-Haynes, RDN, CDCES, owner of 360Girls&Women and spokesperson for the Academy of Nutrition and Dietetics in the Boston area, recommends prioritizing foods such as:
- Chia seeds and flaxseed
- Whole grains, including quinoa, millet, buckwheat, and brown rice
- Beans and legumes, such as lentils, chickpeas, black beans, and peas
- Nuts, including pecans and walnuts
- Whole, minimally processed fruits and vegetables of all colors
2. Non-Starchy Vegetables
Non-starchy vegetables are rich in vitamins, minerals, and disease-fighting plant compounds while being naturally low in calories and carbohydrates. That combination helps support healthy blood sugar levels and makes it easier to fill your plate without overdoing calories.
Aim to fill half your plate with non-starchy vegetables at most meals. Smart choices include:
3. Fruit
A prediabetes diagnosis doesn’t mean you need to avoid fruit. Although it contains natural sugars, fruit is also rich in fiber, vitamins, minerals, and antioxidants. The fiber helps slow the absorption of sugar into the bloodstream, making whole fruit a healthier choice than many processed snacks or desserts.
Fresh, seasonal fruit is always a great option, but frozen fruit is picked at peak ripeness and is just as nutritious, says Derocha. If you choose canned, read labels to make sure it has no added sugars (as in “packed in its own juices,” “unsweetened,” or “no added sugars”).
Dried fruit and 100 percent fruit juice can also fit into a healthy eating plan, but because they’re more concentrated sources of natural sugar, it’s best to enjoy them in smaller portions.
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4. Carbohydrates
Carbs are an important source of energy, even if you’ve been diagnosed with prediabetes. The key is choosing nutrient-dense, fiber-rich carbohydrates that are digested more slowly than refined carbohydrates found in white bread, baked goods, and highly processed foods. They should also be eaten in reasonable portions throughout the day rather than loaded up in a single meal, says Derocha.
Prioritize carbohydrates such as:
- Whole grains, like brown rice, barley, farro, quinoa, and oats
- Whole-grain breads and higher-fiber pastas
- Starchy vegetables, like sweet potatoes and winter squash
- Beans, lentils, and peas
- Popcorn
5. Lean Proteins
Lean protein helps slow digestion and, when paired with carbohydrates, can help reduce sharp spikes in blood sugar after a meal. It also supports muscle maintenance and can help you stay satisfied between meals, making it easier to maintain a healthy eating pattern. The American Diabetes Association recommends filling one-quarter of your plate with lean protein for each meal.
Healthy sources of lean protein include:
- Skinless chicken and turkey
- Fish and seafood
- Eggs
- Beans, peas, and lentils
- Tofu and other soy foods
- Low-fat dairy products
Be aware that plant sources of protein such as beans, peas, lentils, and tofu and other soy foods also contain carbohydrates.
Nuts and seeds also contain protein, but they’re higher in calories, so pay attention to portion sizes. Try to limit red meat and replace processed meats, such as bacon, sausage, and hot dogs, with leaner protein sources wherever possible.
6. Healthy Fats
You don’t need to avoid fat if you have prediabetes — just choose the right kinds. “Fat slows down digestion, thereby slowing the increase of blood sugar,” says Anderson-Haynes.
In practice, that means swapping saturated fats, which are found in red meat, butter, full-fat cheese, and palm and coconut oils, for healthier unsaturated fats. This can help lower LDL (“bad”) cholesterol and support heart health. This tweak is especially important for those with prediabetes, since they have a higher risk of cardiovascular issues such as heart attack and stroke.
Choose healthy options such as:
- Avocados
- Nuts and seeds
- Olive and avocado oils
- Fatty fish, such as salmon and sardines
- Flaxseed and chia seeds
Anderson-Haynes also recommends pairing higher-carbohydrate foods, such as a banana, with a handful of nuts or a spoonful of almond butter to help slow the rise in blood sugar.
7. Water
While it’s not technically a food group, water makes up more than two-thirds of your body weight, and every organ depends on it to function properly.
“If you’re dehydrated, your blood sugar will run higher,” Derocha notes. “Hydration with water can help lower and stabilize blood sugar.”
In addition to the water you drink, about 20 percent of the water you ingest comes from food. Fruits and vegetables with high water content, such as cucumbers, tomatoes, watermelon, strawberries, celery, oranges, and lettuce, can also help you stay hydrated, as can other nonalcoholic beverages.
The Wrap-Up
A prediabetes diagnosis is an opportunity to make changes that support healthier blood sugar levels. By filling your plate with more fiber-rich foods, non-starchy vegetables, fruit, nutrient-dense carbohydrates, lean protein, healthy fats, and water, you can build meals that nourish your body without feeling restrictive. The goal isn’t to eliminate entire food groups, but to build balanced meals that make it easier to manage blood sugar and lower your risk of developing type 2 diabetes.
Additional reporting by Cathy Garrard
