What is the best food to eat when you are prediabetic?

November 24, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, more than one in three American adults has prediabetes. However, adopting a healthy diet is a powerful step toward reversing this condition, and the best food to eat when you are prediabetic focuses on whole, unprocessed options that help regulate blood sugar levels.

Quick Summary

A prediabetic diet centers on whole foods, including high-fiber vegetables, whole grains, lean proteins, and healthy fats. Careful portion control and minimizing refined carbohydrates and sugary beverages are also essential for managing blood sugar effectively.

Key Points

Prioritize Fiber and Whole Foods: Focus on non-starchy vegetables and whole grains to slow glucose absorption and prevent blood sugar spikes.
Choose Lean Protein and Healthy Fats: Include sources like fish, poultry, beans, and nuts in your meals to increase satiety and help regulate blood sugar levels.
Avoid Sugary Beverages: Cut out sodas, juices, and sweetened teas, which cause rapid blood sugar increases. Opt for water, unsweetened tea, or coffee instead.
Practice Portion Control: Use tools like the Plate Method to manage serving sizes, particularly for carbohydrates, to avoid overeating.
Don't Fear All Carbs: Choose complex carbohydrates like whole grains and legumes over refined versions, which lack fiber and are quickly digested.
Embrace Healthy Snacking: Opt for balanced snacks that combine protein and fiber, such as nuts, seeds, or whole fruits with yogurt, to maintain steady energy.
Cook with Healthy Oils: Use olive or canola oil for cooking and avoid saturated and trans fats found in processed snacks and fried foods.

Prioritizing Fiber-Rich Non-Starchy Vegetables

Eating plenty of non-starchy vegetables is a cornerstone of the best diet for prediabetes. These vegetables are packed with vitamins, minerals, and, most importantly, fiber, which slows the absorption of glucose and helps prevent blood sugar spikes. They are also low in calories, making them excellent for weight management.

Non-Starchy Vegetables to Include

Leafy Greens: Spinach, kale, and collards.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
Other Options: Bell peppers, cucumbers, asparagus, and carrots.

The Importance of Whole Grains

Not all carbohydrates are created equal. Unlike refined grains, whole grains contain the entire grain kernel—including the fiber-rich bran—which aids in slowing digestion and regulating blood sugar. Portion control is key, but these nutritious options are a much better choice than their refined counterparts like white bread and pasta.

Examples of Whole Grains

Oats: Especially steel-cut or rolled oats.
Quinoa: A complete protein and high-fiber option.
Barley: A versatile, chewy grain.
Brown and Wild Rice: Opt for these over white rice.
Whole-Wheat Products: Look for products with "whole" listed as the first ingredient.

Lean Proteins and Healthy Fats

Incorporating lean protein and healthy fats into each meal helps you feel full and further slows the rate at which carbohydrates affect your blood sugar. Both macronutrients are essential for a balanced diet and heart health.

Sources of Lean Protein

Fish and Seafood: Salmon, tuna, mackerel, and other fatty fish are rich in omega-3s, which also support heart health.
Poultry: Skinless chicken and turkey breast.
Plant-Based: Beans, lentils, chickpeas, and tofu.
Dairy: Low-fat Greek yogurt and cottage cheese.
Eggs: A great source of concentrated protein.

Sources of Healthy Fats

Avocados: Rich in monounsaturated fats and fiber.
Nuts and Seeds: Almonds, walnuts, pistachios, and chia seeds offer healthy fats, fiber, and magnesium.
Oils: Olive oil and canola oil are good choices.

Beverage Choices

Staying hydrated is crucial for overall health and helps kidneys flush out excess blood glucose through urine. Sugary drinks, however, cause rapid blood sugar spikes and should be avoided.

Best Options: Water, sparkling water, unsweetened tea, and black coffee.
Worst Options: Soda, fruit juices with added sugar, and sweetened coffees.

Comparison Table: Healthy vs. Unhealthy Food Choices


Food Category	Prediabetes-Friendly Choice	High-Risk Choice to Limit or Avoid
Grains	Whole-wheat bread, brown rice, quinoa, steel-cut oats	White bread, white rice, pasta, sugary cereals
Proteins	Lean poultry, fish, beans, lentils, tofu, Greek yogurt	Fatty cuts of red meat, processed meats, fried chicken
Vegetables	Non-starchy vegetables like broccoli, leafy greens, peppers	Potatoes, corn (moderate portions), vegetables with creamy sauces
Fruits	Berries, apples, pears, kiwi (whole fruit, limited portions)	Canned fruit in syrup, fruit juice, overripe bananas
Fats	Avocados, nuts, seeds, olive oil, canola oil	Trans fats, high-fat dairy, butter, lard
Beverages	Water, unsweetened tea and coffee, sparkling water	Soda, sugary sports drinks, fruit juice, sweetened tea

Building a Healthy Prediabetic Diet

A successful prediabetic diet focuses on consistency and balance. One helpful tool is the Plate Method, recommended by the American Diabetes Association (ADA), which provides a simple visual guide for meal composition. Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the final quarter with healthy carbohydrates like whole grains. Portion control is vital even with healthy foods, especially with carbohydrate-dense items.

While focusing on low-glycemic index foods can be helpful, the overall quality and balance of your meals are more important. Some healthy foods, like whole potatoes, have a higher GI, but still offer valuable nutrients. Instead of fixating on a single metric, focus on creating meals that combine fiber, protein, and healthy fats to manage blood sugar effectively. Consulting a registered dietitian can provide personalized guidance and create a plan that fits your individual needs and lifestyle.

Conclusion

Making informed food choices is a cornerstone of managing and potentially reversing prediabetes. By focusing on whole, unprocessed foods rich in fiber and lean protein, while limiting sugary drinks and refined carbs, you can significantly improve your blood sugar control and reduce the risk of progressing to Type 2 diabetes. Embracing healthy eating patterns, such as the Mediterranean diet, can make a lasting impact on your health and well-being. Small, consistent changes add up to big results in the long run.

Visit the CDC's National Diabetes Prevention Program for more resources and information on preventing type 2 diabetes.

Frequently Asked Questions

A prediabetic should focus on complex carbohydrates rich in fiber, such as whole grains (oats, quinoa), legumes (beans, lentils), and non-starchy vegetables. These are digested slowly, leading to a more gradual rise in blood sugar.

A balanced breakfast combining fiber and protein is ideal. Examples include steel-cut oats with berries and almonds, scrambled eggs with spinach and whole-wheat toast, or plain Greek yogurt with fruit.

Yes, it is possible to reverse prediabetes through a combination of a healthy diet, regular exercise, and weight management. Significant lifestyle changes are often enough to bring blood sugar levels back to a healthy range.

No, prediabetics should not avoid all fruit. Whole fruits are full of fiber, vitamins, and minerals. However, it is important to eat them in moderation and choose lower-sugar options like berries and apples, rather than high-sugar fruit juices.

Refined versions like white potatoes and white rice can cause blood sugar spikes and should be limited. Healthier alternatives include sweet potatoes, brown rice, and wild rice, especially when eaten in controlled portions.

Good snack choices include veggies with hummus, a handful of unsalted nuts, an apple with a small amount of peanut butter, or plain Greek yogurt with berries. Pairing carbohydrates with protein and fat helps stabilize blood sugar.

Use the Plate Method: fill half your plate with non-starchy vegetables, a quarter with a lean protein, and the last quarter with a healthy carbohydrate like whole grains. This balance helps regulate blood sugar.