Borderline diabetes, also called prediabetes, is a condition where your blood sugar levels are not high enough to be diagnosed with type 2 diabetes, but still not low enough to be considered normal. The best strategies to avoid developing diabetes is to lose a bit of weight -- 5 to 10 percent of your current body weight, if needed, as recommended by the American Diabetes Association -- and to eat foods that prevents your blood sugar levels to fluctuate erratically.
Flax Seeds
Flax seeds contain a high amount of soluble fibers, also called viscous fibers. This type of fiber can control your blood glucose levels, in addition to helping manage your blood cholesterol levels, according to Health Castle. Adding a bit of flax seeds, whole or ground, to your breakfast cereals, yogurt, salad, muffins and even your spaghetti sauce, helps prevent your blood sugar levels from spiking after the meal. If you want to get the additional benefits from the healthy omega-3 fats flax seeds contain though, it is best to grind it. Moreover, the extra fiber flax seeds add to your diet help you feel fuller longer, which is beneficial for weight loss and could help keep your prediabetes under control.
Eggplant
All vegetables protect your health against diabetes and other diseases with the array of nutrients and antioxidants they provide. Moreover, they contain very little carbohydrates, yet are very filling because of their high fiber content, which can help control your weight and further help you prevent diabetes. The American Diabetes Association recommend people diagnosed with borderline diabetes or prediabetes should lose 5 to 10 percent of their body weight, if they're overweight. Eggplant contains a very high content of blood-sugar stabilizing soluble fibers. Add 1 cup to your meal, grilled, baked or in a stew to boost your total dietary fiber intake by 2.5 g and your soluble fiber intake by 0.7 g.
Oats
Oat flakes constitute a healthy whole grain that you should try to include more regularly in your diet because of its high total and soluble fiber content. Oat bran makes another good option, with even more soluble fiber per serving. Its fibers benefit borderline diabetics because they help stabilize blood sugar levels. In addition, oat flakes have a low-glycemic index. Choosing low-glycemic index foods helps achieve a healthy weight and prevents diabetes as well as heart diseases, according to the University of Sydney. Start your day with a bowl old-fashioned oats or add some oat bran to your yogurt and you will feel the difference.
Protein
Another important group of foods for people with borderline diabetes is protein. Whether it is a small serving of poultry, fish, lean meat, legumes such as beans and lentils, low-fat dairy products such as cheese, milk or yogurt, a small handful of nuts and seeds or 1 to 2 tbsp. of peanut butter, you should consume some protein at each meal and snack. Protein helps stabilize blood sugar levels, according to the Cleveland Clinic, which in turns prevents high blood insulin levels and can delay and even prevent diabetes.
