A serious medical condition that can lead to type 2 diabetes, pre diabetes can be prevented by making diet changes and increasing a person’s physical activity level. More importantly, with proper pre diabetes diet, people with this condition may be able to return their body’s blood sugar levels within the normal range.

If you are feeling hungry at all times, you have unexplained weight changes, and you are oftentimes fatigued, you might need to consult a medical professional immediately. Although pre diabetes is usually asymptomatic, the symptoms might show up leading to type 2 diabetes.

Pre diabetes diet is normally composed of reduced amount of carbohydrates, sugar, fats, and calories. Looking closely, it is similar to what other healthy people are eating, but you have to control your serving sizes and make your eating habits regular. Include as much fruits and vegetables in your meals. The more colorful your plate is, the more variety of good foods you have. High fiber, non-starchy veggies like spinach, carrots, broccoli, green beans, and cauliflower should also be included in your daily meals. Green leafy vegetables are highly recommended for those with pre-diabetes.


As a general rule, choose complex carbohydrates over the simple ones. Simple carbohydrates lead to food craving and weight gain in most people since they are easily digested and absorbed by the body. Complex carbohydrates help maintain blood sugar level, improve digestion, and make the body feel full even after long meals since they take time to be digested.

Make beans a part of your pre-diabetic diet. These include soybeans, garbanzos, kidney beans, split beans, and many others. Fruits should not be forgotten; they are also good sources of nutrients.

Include protein sources in your diet too. Have fish in your meals 2 – 3 times a week. In addition, choose lean meats like beef, pork, chicken (without the skin), and turkey. If you love dairy products, choose non-fat dairy such as skimmed milk, nonfat yogurt, and nonfat cheese.

Avoid regular soda, fruit punch, sweet tea, and other artificial flavored drinks. Choose water and calorie-free diet drinks. More importantly, cut down on high calorie snack foods and desserts like cookies, chips, cakes, and ice cream. Save those for special occasions only. Refrain from fried foods as much as possible. Try other forms of cooking like boiling, baking, steaming, or roasting. If you really crave for fried foods, use olive oil or coconut oil and avoid any kind of solid fats.

The foods mentioned above for people with pre diabetes help reduce the risks of developing diabetes. With or without this condition, these foods are essential in maintaining good health.

Related topic: “Diabetes Reversal Breakthrough”

JF Abrigo is a contributing writer for Diabeticdietplancenter.com