Prediabetes is defined as having blood glucose levels that exceed the normal range but not high enough to be considered diabetes. The American Diabetes Association (ADA) estimates that 57 million people in the United States have prediabetes. The majority of people who develop type 2 diabetes first were diagnosed with prediabetes. According to the Harvard School of Public Health, diabetes develops when the body either can't produce an ample supply of insulin or is unable to correctly use the insulin it makes. The ADA says people with prediabetes, in general, should stick to a low-fat diet.
Fruits & Vegetables
The ADA recommends people with prediabetes should include fruits and non-starchy vegetables in their meals. These include spinach, carrots, broccoli, green beans, asparagus, lettuce, grapes, peaches, pears, strawberries and blueberries.
Whole Grains
The Harvard School of Public Health recommends eating whole grain foods over highly processed grain products. This is because the brain and fiber in whole grains makes it harder for your digestive enzymes to turn the starches into glucose. This causes the production of insulin to occur at a slower place and may help ward off type 2 diabetes. Examples of whole grain foods are brown rice, wild rice, oatmeal, popcorn and whole wheat bread.
Meat & Fish
The ADA says for optimum health, try to eat fish two to three times per week. Always select lean cuts of meat, such as beef sirloin and pork loin, and remove the skin from turkey and chicken.
Sugar Restrictions
The ADA says it's important to limit your intake of sugar-filled high-calorie foods such as cookies, cakes and ice cream. It also is wise to pass on sugar-sweetened beverages, such as fruit punch and regular soda, to help prevent prediabetes from becoming type 2 diabetes. The ADA recommends choosing water, sugar-free drinks and skim milk instead.
Choose Good Fats
The Harvard School of Public Health says you also can reduce your chances of developing full blown diabetes by eliminating trans fats--found in prepackaged baked goods and fried foods--from your diet. Instead consuming healthy amounts of polyunsaturated fats that are contained in tuna, salmon, liquid vegetable oils and many nuts can help ward off type 2 diabetes.
Additional Recommendations
The ADA says you should make sure to watch your portion sizes, as eating an excess amount of even healthful foods can lead to weight gain. The ADA recommends getting at least 14 g of fiber for every 1,000 calories you consume because fiber helps manage blood sugar levels. The Harvard School of Public Health says people with prediabetes need to keep their weight in check to prevent the onset of type 2 diabetes. The Mayo Clinic says a prediabetes diet boils down to making a firm commitment to a healthy lifestyle.
