Prediabetic Foods to Eat & Avoid

If you have been diagnosed as prediabetic, choosing the right foods can help stave off diabetes as long as possible. When you are prediabetic, it is important to eat plenty of lean protein and low glycemic index vegetables and fruits. You'll need to avoid high glycemic index foods, particularly starchy carbohydrates, which will elevate your blood sugar.

Protein

Your protein selections should be lean, and you should choose white meat and fish more frequently than red meat. Avoid fatty cuts of meat, and preparation methods that involve adding extra fat. Prepare meat by roasting, broiling or grilling. Lentils and chickpeas are also good low fat sources of protein. Fish can help provide essential fatty acids. Ask your doctor about eating eggs; they are inexpensive sources of protein, but if cholesterol or triglycerides are a concern, your doctor may recommend that you limit your intake to fewer eggs or egg whites only.

Vegetables

Choose healthy low glycemic index vegetables, including leafy greens, mushrooms, broccoli, onions, peppers and tomatoes. Avoid starchy vegetables like corn and white potatoes.

Fruits

Choose healthy low glycemic index vegetables, including cherries, apples and blueberries. Avoid starchy fruits like bananas. Avoid fruit juices, choosing whole fruits instead.

Other Carbohydrates

Choose whole grains and whole grain products, like steel cut oatmeal and 100 percent whole wheat bread. Avoid white bread and products made with white flour. Avoid products made from enriched flour. Avoid products that contain or are made with sugar. Choose products that are naturally sweet or artificially sweetened instead.

Fats

Choose a limited amount of heart healthy fats, like olive oil. Avoid saturated fats and trans fats. Choose salad dressings without added sugar.

Dairy

Choose low fat and fat free dairy products, including skim milk and sugar-free yogurt. Avoid full fat dairy products like premium ice cream or whole milk.

Supplements

If fish is not a regular part of your diet, talk with your doctor about supplements that contain essential fatty acids, chromium, biotin, magnesium and a full spectrum of vitamins and minerals. Some herbs, such as cinnamon, may help increase insulin sensitivity; talk to your doctor about whether these types of herbal supplements are appropriate for you.

Other Considerations

Regular exercise is part of any healthy diet or eating plan, especially for prediabetics. Regular exercise may make your body's cells more sensitive to the insulin your body produces, relieving the burden on an overworked pancreas. Your doctor may give you guidelines about the amounts of foods to eat; otherwise, choose reasonable portion sizes and avoid skipping meals.