Foods to Eat For Prediabetes

Foods to Eat For Prediabetes?noresize

So what foods will help me lower my blood sugar?

We recommend including foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large dose of glucose.   The more fiber a food contains, the longer your body takes to digest it which is ideal! Blood sugar will slowly climb and back down instead of shooting straight up and straight down.

Check out our list of foods and recipes to include with prediabetes:


    • WHOLE GRAINSSteel-cut oats 

      DO:Choose old fashioned or steel cut oats (the less refined, the better!) Add flavor using cinnamon, nuts, nut butter, or fruit. Use low fat milk or water

      DON'TChoose pre-packaged or sweetened oatmeal.Add too much dried fruit or sweetener(even natural sweeteners such as honey)Use cream 

         OatsStone-Ground Whole Wheat Bread


      Top with heart-healthy fat spreads like avocado or nut butterTop with fruits, veggies, and lean proteins like banana, tomato, or eggSpread your consumption throughout the day


      Use spreads like butter, sweetened jam and NutellaFill with highly processed foods like deli meats and cheesesEat a lot in one sitting PB Banana toast

      DO:Add salt-free seasonings for some flavorRoast em', steam em', or air fry em'!Eat them raw with some hummusAdd them to your favorite dish!

      DON'T:Deep fry themSauté them in butter or top them with cheese

      Fennel roasted carrots

      Leafy GreensDO:

      Eat them cooked or rawBuy them fresh or frozenPack them into smoothies or make them into a pesto sauceSneak them into soups and stews or eat them as a side dish



      Sauté them in butter or animal fatsBoil them for too long- the nutrients in leafy greens are water-soluble, so if boiled for too long all of the nutrients will end up in the water!Use canned greens- these tend to have added seasonings and preservativeswatermelon feta salad


      Include winter and summer squashRoast, bake, or sauté using olive oilSeason with fresh herbs and spices


      Sauté in butter or animal fatsSeason with excess amounts of sweeteners or salt 

      stuffed butternut


      DO:Use dried beansUse canned beans (be sure to rinse them to get the excess salt off from the canning process!)Jazz them up by throwing them in a chili, making them into burgers, or making a dip


      Use baked beans or refried beans Eat a large quantity at once, stick to a half cup portion at a time

      black bean burger
    • DAIRYGreek YogurtDO:Look for an unsweetened optionAdd nuts, seeds, or nut butterUse it as a base for a smoothie or sauceTop it with fresh fruitDON'T:Buy a pre-sweetened option Top it with sugary granola or cerealsMix in too many sweeteners, even natural sweeteners like honeybeet salad
    • PROTEINSalmon


      Season with fresh herbs and spicesUse lemon to add a citrus noteBake, grill, or pan sear


      Cook with butterUse sugar-filled marinades or glazesDeep fryRoasted salmon & veggies


      Eat the whole egg- the yolk has more protein per weight than the white does, so the whole egg is a great source of lean protein!Use cooking spray to prevent the eggs from sticking to the pan


      Use butter or an excess of oil while cookingegg muffins
    • FAT
      NutsDO:Look for a raw or roasted option with no added seasoningsEat them in the form of an all natural nut butterAdd them to yogurt, granola, salads, or eat them as a snackBe mindful of portions- although they are healthy fats, they are still calorie-dense!
      DON'T:Opt for a flavored option- these tend to include high amounts of sugar, salt, and extra caloriesUse a nut butter with added sugars- look for brands that just have the nut as the ingredients!Consume them in excessChoose a trail mix that is loaded with chocolate and fried fruit with sugar added
      Asian cashew salad

Aside from these everyday foods, there are also a handful of "functional" foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition. Try mixing these into your snacks and meals:


Chia Seeds


Extra Virgin Olive Oil

Flax Seeds

Apple Cider Vinegar


Interested in a total overhaul to better manage your prediabetes?  Check out  our comprehensive prediabetes diet recommendations.

prediabetes nutrition guide


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