A fasting blood glucose level of 126mg/dl or higher indicates that you're at risk for type 2 diabetes--the good news is that you can reverse prediabetes by making dietary changes and controlling your weight, according to the American Diabetes Association. The type of carbohydrates you eat can make a difference in your blood glucose levels, which determine whether you're edging into diabetic territory. Basing your diet on complex carbs, low-fat proteins and healthy fats will help keep you out of the high-risk zone.
Legumes
Loaded with protein, carbohydrates and fiber, dried beans will fill you up without jeopardizing your blood glucose levels. Maintaining stable blood sugar and a weight that's healthy for your age and gender are key concerns for prediabetics. Look for complex carbohydrates that your body will break down slowly, like the carbs in lentils, soybeans and pinto beans. These nutritional treasures are also a good source of iron, especially if you're cutting back on red meat.
Whole Grains and Starchy Vegetables
Whole grains and starchy vegetables like corn and sweet potatoes are rich in complex carbohydrates, fiber, vitamins and phytonutrients. When choosing whole-grain foods, focus on unprocessed grains like whole wheat, bulgar, rye or brown rice to keep your blood sugar stable, advises the Glycemic Index Foundation. Eating whole-grain breads with the kernels included lowers the impact on your blood sugar even further. Whole oats are an excellent source of soluble fiber, which can lower your cholesterol and keep you feeling full all morning. Watch your portions of these healthy carbs--the overall amount of carbs you eat has a greater impact on your blood glucose levels than the type.
Citrus Fruits
Oranges, grapefruit and other citrus fruits are high in vitamin C and potassium. They also contain pectin, a form of soluble fiber that turns into a jelly-like substance when you eat these fruits. Most of the soluble fiber you consume passes unabsorbed through your system. Because the simple sugars in these fruits are released slowly during digestion, they won't spike your blood sugar. Apples, pears and grapes are also high in soluble fiber and make tasty low-calorie snacks or desserts.
Non-Starchy Vegetables
Vegetables such as broccoli, spinach, cabbage and bell peppers are rich in vitamins, minerals, phytochemicals and complex carbohydrates. You can eat your fill of these vegetables without worrying about weight gain--they're fat-free and low in calories, and the work you expend chewing a stalk of broccoli or a forkful of fresh spinach will give your satiety signal time to let you know that you're full.
Fish
The American Diabetes Association recommends that you include fish on your menu at least twice a week. Seafood offers a source of lean protein, calcium, iron, vitamin B12, selenium and other essential nutrients. Cold water fish such as salmon or herring are rich in omega-3 fats. Unlike the saturated fats in beef, pork or poultry, omega-3 fats may actually lower your cholesterol.
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