Prediabetes Food and its Control

Nadia | December 18, 2019 | 0 | Diabetes , Natural Cures

Prediabetes food and its control – Prediabetes or borderline sugar refers to the condition in which a person has a high blood sugar level that can lead to the type 2 diabetes in about 5 years if not managed. About 10 to 15 percent of prediabetics develop diabetes each year. Alone in America, 84.1 million 18 years old and elder people are diagnosed to be prediabetic.

Hand holding a blood glucose meter measuring blood sugar, the background is a stethoscope and chart file

The most common causes of prediabetes or borderline sugar are lack of physical activity, obesity or the diabetic family history. In worst cases, people can get heart diseases, kidney failure, blindness or organ damage, etc.

Find here complete basic guide of prediabetes or borderline sugar, its symptoms, causes and risk factors.

Prediabetes Control

If you are diagnosed with prediabetes then it can be an alarming call for you. Then here is the good news; having prediabetes does not necessarily mean that you will get diabetes. On the other hand, you can prevent the condition before reaching the worst situation (type 2 diabetes).

“Prevention is better than cure”. Therefore, the article is designed for you to share a complete guide for control or to prevent the prediabetes and to avoid the potential risk of type 2 diabetes. Here, you can find a complete diet plan and tips to avoid diabetes.

Tips to control prediabetes or borderline sugar

Exercise Daily

The key to control prediabetes is maintaining a healthy lifestyle. Try to walk more instead of using the elevator and sitting idle. According to the American Diabetes Association, daily 30 minutes of aerobic or strengthening exercise is enough for a healthy routine.

The healthy physical activities (like brisk walking, swimming, strengthening and stretching exercises, and running) can improve your body insulin sensitivity and help to lower your blood sugar level.

Control your weight

An obese or overweight person has a high risk of developing diabetes. Your body fats can affect the release of insulin and results in an increase in blood sugar level. Try to control your weight by having healthy food and proper exercise. Losing 5-7% of your body weight can reduce about 58% chance to develop diabetes.

Consult your doctor

To prevent the risk of diabetes, you should consult your doctor regularly to keep your blood sugar at the normal level. Some doctors prescribe Metformin to control the blood glucose level but it can leave some side effects. Always consult your doctor before using any medication.

Blood glucose meter and stethoscope on white background

Have Enough Sleep

Sleep disorder or improper sleep patterns can also increase the risk of diabetes for prediabetics. Due to the lack of sleep, your body cannot function properly and deprives the ability to produce insulin.

Healthy Diet

When you have the potential risk of type 2 diabetes, healthy eating is one of the necessary measures to avoid the condition. You should keep a check on the food you are taking, to maintain your normal blood glucose level. Here are some tips that can help you to choose the right food for a healthy diet.

Avoid Readily digestible foods or refined carbohydrates

Always see the glycemic index (GI) of the foods before eating. The food with higher GI will increase your blood sugar faster such as foods with refined carbohydrates that are readily digestible.

For instance, potatoes, bread, white rice, russet, juices and drinks. Whereas foods that are high in fibre and have lower GI are safe to eat such as brown rice, steel-cut oats, beans, non-starchy vegetables, sweet potatoes, whole-wheat pasta and whole wheat bread. The key to maintain sugar level is slow digestion; mix the meals to make the digestion process slow for a normal blood glucose level.


The range of GI varies from 0 to 100. Foods having GI value 55 or less increase blood sugar level slowly, those with GI 56 – 69 raise blood glucose moderately and with GI 70 or above increases the blood sugar level exponentially. Following list can help you to control and manage prediabetes.

Table of GI index of foods

Foods Glycemic Index Foods Glycemic Index
Broccoli 10 Grapefruits 25
Lettuce 10 Apples 38
Mushrooms 10 Raisins 64
Carrot 47 Banana 62
White rice 64 Watermelon 72
Sweet potato 44 Plain apple juice 42
Brown rice 55 Peach 42
Oatmeal (steel cut) 55 Mango 56
White bread 70 Pineapple 66
Bean sprouts 25 Orange 44
Peanut 14 Whole milk 27
Potato chips 45 Spaghetti 42
Lentils 41 Snickers bar 55
Dried beans 40 Low fat yogurt 33
Celery 15 Honey 55
Tomatoes 15 White baguette 95
Asparagus 15 Skim milk 32

Control the portions of food

The portion of the food should be controlled to manage your blood glucose at the normal level. Each person should take the calculated amount of carbohydrates and calories to avoid diabetes. A single portion meal contains 20 grams of carbohydrates and about 150 calories.

According to studies, consuming 50 – 55 % carbohydrate diet during a day minimize the risk of high blood sugar. The 1600 calorie meal is equal to 200 grams carbohydrates. You can plan your daily diet according to your calculated amount of carbohydrates and calories.

You can divide the food into different small portions. Consult your nutritionist for an effective diet plan as it varies with your daily activities and body condition.

Find home remedies and natural cures of prediabetes here.

Foods with high fibre

High fibre food is good for you if you are a prediabetic. Fill your half of the plate with fruits and vegetable that are high in fibre. This not only helps you to normalize your blood glucose but also keep your body weight in check.

After eating fibre-rich food, you will feel fuller, satisfied and they will boost your energy. Some of the fibre-rich foods are; whole-grain bread, whole-grain cereals, barley or quinoa, legumes, vegetables and fruits whose skin are edible. Low carb diet is also a new breakthrough to maintain a healthy diet with cutting down carbohydrates.

Skip sugary soda

Avoid drinks that contain a high amount of carbohydrates. A 12 ounce of soda bottle contains about 45 grams of carbohydrates which is the recommended amount of carbohydrates in a meal for the diabetic women. They only provide empty calories and increase the risk of obesity. You can consume a moderate amount of alcohol (1 drink for women and not more than 2 for men).

Drink water for normal glucose level

Drink water instead of soda and juices. The amount of recommended water uptake can vary for each person according to body and climate. But the colour of urine can help you to determine if you are drinking enough water. A person should have a pale yellow colour of urine.

Have a healthy amount of good fats

A prediabetic individual should choose healthy fat sources for a maintained diet. Such as nuts, avocado, olive oil, vegetable oil and seeds. Use low-fat dairy products such as low-fat yogurt, low-fat cheese and skim milk.

Healthy Protein sources

Meat does not contain carbohydrates but high-fat control increases the cholesterol level which can further lead to heart diseases. Choose lean cuts of the meat to avoid high cholesterol. A single lean cut of meat about 1 gram of fat and 35 calories in each ounce.

Some of the recommended protein sources are egg whites, chicken without skin, legumes, soybean products, lean beef cuts (tenderloin, ground round, flank steak), low-fat Greek yogurt, shellfish (scallops, crab, shrimps, lobster) and fish (tuna, trout, cod, halibut, haddock etc.).

Foods to control Prediabetes

Here are some of the prediabetes foods and the hacks to control it, to keep your blood sugar at a normal level

Prediabetes Breakfast

At breakfast, you can take whole grain foods such as whole-grain cereals, whole-grain bread and with whole peanut butter (sugarless), whole grain oat, fruits or fruit juices of about 4 ounces without additives and low-fat coffee or tea without sugar. Avoid sugar supplements, white bread and sugary cereals.

Prediabetes Lunch

Vegetables, fruits (like apple, pear, melon, berries) lean cut meal or non-starchy food, rich in fibre is recommended for prediabetics. Some of the recommended foods are bean, lentils and legumes with whole grain bread or salad and vegetable soups. Avoid foods with dressings like ketchup, burgers, baguettes, bagel or other white bread products.

Prediabetes Dinner

You can eat vegetables like broccoli, asparagus, sweet potatoes, etc. Wholemeal pasta, chicken without skin, homemade sauces without sugar and salad is safe to eat. You can also add yogurt, fruits or ice cream (sugarless in dinner). Avoid high-fat foods, trans and saturated fats, fast foods and ready-made sauces. For snacks, you can take nuts, seeds or fruits. Or if you are a fat lover, try keto or low carb diet.

Always maintain the portion of the food according to your body and with the help of your nutritionist. Here are the prediabetes food and the easy ways to control it.

Prediabetes Food List

Prediabetes diet can be effectively planned by keeping an eye on the carbohydrate and calories during the food intakes and at a portion of the food. You can mix different foods according to your will.

  What not to eat in Prediabetes What to Avoid in large portion
Whole-grain fibre Whole grain; bread, oatmeal, cereals, pasta, brown rice, barley, quinoa, faro, etc White bread, white rice, sugary cereals, corn, etc
Vegetables Choose non-starchy, low carb and fibre rich vegetables Like lentils, beans legumes, asparagus, carrots, onion, cucumber, green celery, peppers, tomatoes, lettuce, zucchini, Sweet potatoes, spinach, broccoli and green salads etc. Starchy vegetables such as potatoes, peas, etc
Fruits Select low carb, fibre-rich fruits. Like apples, pears, berries, grapefruit, Lime, Lemon, Kiwi, etc Pineapple, Mango, Peach, grapes, orange juice, watermelon, dried fruits and dates, plum, etc.
Meat Chicken and turkey without the skin, lean breast cuts etc. Chicken with skin, high-fat beef cuts, etc
Dairy products Skimmed milk, Low-fat cheese and Greek yogurt, etc High-fat dairy products, flavoured yogurt or milk, etc
Fish Shellfish, cod, trout, haddock, crab, lobster, shrimps, halibut, etc Always keep food portion in check
Drinks Water, sugarless coffee or tea Fruit juices, soda, sweetened drinks

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