Pre-diabetes can cause long-term damage to your body, even before it develops into full-fledged diabetes. Having pre-diabetes means that your blood sugar, or glucose, levels are higher than normal, but not high enough to be considered diabetic. Fifty-seven million Americans have pre-diabetes, according to the American Diabetes Association, and many will eventually develop type 2 diabetes. A healthy diet and regular physical activity can help reverse or reduce progression to type 2 and prevent serious complications.
Fruits and Vegetables
Fruits and vegetables are rich in nutrients and fiber, yet low in fat and calories. MayoClinic.com recommends emphasizing such foods in your diet if you have pre-diabetes. Managing your caloric intake promotes healthy weight management and fiber causes foods to digest more slowly and have a milder impact on your blood sugar. Fruits and vegetables particularly rich in fiber and antioxidants -- nutrients that help your body defend itself from infections and disease -- include berries, citrus fruits, red plums, kiwi, leafy greens, bell peppers, Brussels sprouts, broccoli, cabbage, potatoes -- with skin and winter squash. Aim for a variety of colors and types to ensure broad dietary benefits.
Whole Grains
Whole grains are grains that, unlike refined grains, have not been stripped of valuable nutrients, fiber or protein during food processing. As a result, they have a low glycemic index, meaning they have a mild impact on your blood sugar. Lowering your glycemic load can help improve your blood sugar levels following meals, according to the Linus Pauling Institute at Oregon State University, and reduce the effects of obesity, heart disease and diabetes. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, old-fashioned or steel-cut oatmeal, whole wheat pasta, pearled barley, brown rice, wild rice and air-popped popcorn.
Cold-Water Fish
Cold-water fish, such as salmon, herring, albacore tuna, halibut, flounder, lake trout and sardines, contribute rich amounts of protein, which promotes blood sugar balance and fullness between meals. Cold-water fish are also top dietary sources of omega-3 fatty acids -- healthy fats that promote positive cholesterol levels and overall cardiovascular health. These attributes are important, since pre-diabetes increases your risk for heart disease. For heightened benefits, replace protein sources high in saturated fat, such as fatty red meats, with baked, grilled or broiled cold-water fish routinely.
Low-Fat Dairy Products
Low-fat dairy products are healthy sources of carbohydrates, protein and vital nutrients, such as calcium. MayoClinic.com lists low-fat dairy products as valuable components of a diabetes-friendly diet and high-fat dairy products, such as whole milk, butter and high-fat cheeses, as foods you should avoid. Since balanced meals promote healthy blood sugar levels, try serving skim or low-fat milk with oatmeal or whole grain cereal topped with fresh fruit and ground nuts or flaxseed. For a balanced snack, enjoy low-fat cottage cheese with sliced tomatoes or berries or no-sugar-added pudding for a calcium and protein-rich dessert.
