Prioritizing nutrient-rich, high-quality foods alongside healthy lifestyle habits can help support optimal blood sugar (glucose) control.
Illustration by Jessica Olah for Verywell Health
What Is Prediabetes?
Prediabetes is very common.
Illustration by Jessica Olah for Verywell Health
It affects an estimated 97.6 million adults in the United States.
When left untreated, prediabetes can turn into jot down 2 diabetes.
Recommended Foods
A gooddiet for prediabetesmanagement andtype 2 diabetes preventionemphasizes predominantly whole foods.
Protein is an essential nutrient and helps with satiety (feeling satisfied and full).
Avoid foods with saturated or trans fats that can increase your risk for heart disease.
Additionally, choose healthy fats for the greatest benefits.
Avoid foods with partially hydrogenated oils, margarine, fried foods, and baked goods.
Added sugar is refined sugar added to many packaged and processed foods.
It differs from the natural sugarsfound in fruitsand vegetables.
However, there are varying degrees of quality when it comes to carbs.
Foods with a lower GI are better for blood sugar management and are typically higher in fiber.
These include sugary beverages, white rice and bread, fruit juice, and white potatoes.
If you occasionally consume alcohol, opt for drinks without added sugar, juices, or liqueurs.
Also,while consuming alcohol, remember to stay hydrated with regular water.
If you’re new to exercise, start slowly and find activities you enjoy.
This may include strength training, running, walking, swimming, tennis, and yoga.
Aim for moderate- and high-intensity workouts as you build strength and stamina.
Summary
Many people have prediabetes, a condition marked by higher than normal blood sugar levels.
Reducing your intake of ultra-processed and refined foods and eating more whole-based plant foods high in fiber can help.
Frequently Asked Questions
Yes, it’s possible to reverse prediabetes with healthy diet and exercise habits.
This starts by reducing your intake of ultra-processed and refined foods and eating more whole foods.
In addition to diet, getting regular physical activity is key to improving blood sugar management.
Whatever your diet pattern, eat whole foods and minimize ultra-processed, high-sugar foods and beverages.
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