Looking for a prediabetes food list? Do you have a family history of diabetes? Do you fear your blood sugar levels may go off the charts someday? Have you ever thought that maybe you are already suffering from prediabetes?

If these thoughts concern you every single day, there is some good news for you. It is possible to change your current trajectory of moving from a state of prediabetes to diabetes and even reversing diabetes altogether with the help of a specialized diet prediabetes diet.

What is this prediabetes diet? What’s a prediabetes food list of foods to get on the path to healing and possibly reversing diabetes. 

What is Prediabetes?

Prediabetes is exactly what it sounds like. It is a condition that occurs just before you become a person of full-blown diabetes. “Prediabetes” a state in which your blood sugar levels are higher than normal but not high enough to be declared as diabetes.

Why does prediabetes occur? The reason is mostly due to a lack of insulin. Insulin is a hormone responsible to regulate and use glucose effectively. When the levels of insulin in the blood stream decrease, the body is unable to break down glucose for energy. This spikes blood glucose that keeps accumulating in the blood stream leading to a high blood sugar level. Over time, this glucose buildup may harm your body in many ways.

If you have been declared as a person of prediabetes, you are naturally at a higher risk of developing type 2 diabetes. At the same time, prediabetes can also increase your risk of encountering other complications like stroke or IHD.

10 Prediabetes Signs and Symptoms

If your doctor has diagnosed you with prediabetes, you need to make every necessary change in your lifestyle to prevent diabetes. However, if you have not been diagnosed as having a higher risk for diabetes, there are signs and symptoms of being prediabetic.  Mentioned below are the top ten signs that may be signals that you are suffering from prediabetes.

1. Acanthosis Nigricans

Many people who suffer from prediabetes may notice the development of dark, thick, velvet-like patches on different areas of the body. These areas mostly include the groin, armpits, knuckles, and the neck and depict that your body has developed insulin resistance.

2. Unexplained Fatigue

If you feel like you are always tired and fatigued out despite getting enough food and sleep, and in the absence of any infection of strenuous exercise routine, you might be suffering from prediabetes.

When your insulin levels are down or there is some insulin resistance in your body, the cells cannot use blood sugar for energy. As a result, you always feel lethargic and lazy.  Sometimes, your body starts using fat as an alternative source of energy that may lead to unwanted weight loss as well.

3. Excessive Thirst

One of the most important signs of prediabetes and even diabetes is increased thirst. If you suddenly feel like you have started drinking a lot of water and are unable to quench your thirst no matter what you do, you might be suffering from prediabetes or diabetes.

What happens is that when prediabetes spikes blood sugar in your body, it stops the water from getting absorbed into your blood stream. As a result, you are unable to quench your thirst no matter how much water you consume.

4. Frequent, Excessive Urination

When you have prediabetes or diabetes, it spikes blood sugar and accumulates it in your blood stream. Therefore, your kidneys need to work harder than usual to get rid of all this glucose. First, the kidneys try their best to absorb it as much as they can, but when they fail, they start flushing it out.

As the body flushes out glucose from the blood stream, it takes some fluid with it making you dehydrated. To overcome this dehydration, you naturally consume more fluid and, as a result, you experience frequent urination.

5. Unexplained Weight Loss

Sudden unexpected weight loss is also an indicator of prediabetes and diabetes and may warrant an immediate use of the prediabetes diet.

Although it is a more generalized symptom, care must be taken to rule out the possibility. For example, if you are losing some pounds now and then, it is normal. However, if you have suddenly lost over ten pounds within days, you might have prediabetes or diabetes and may wish to consult the prediabetes food list at once.

6. Blurry vision

Under increased insulin resistance, your body is unable to regulate the blood sugar levels. As a result, the glucose in the blood stream starts pulling away fluid from all body tissues including the eyes. Because of this, you may not be able to see clearly or focus properly.

If you have suddenly started experiencing unexplained blurry vision, you might have prediabetes. It might be a wise decision to consider following a prediabetes diet and take all necessary steps to prevent diabetes.

7. Numbness and Tingling

Prediabetes spikes blood glucose due to increased insulin resistance which can sometimes cause nerve damage. Due to this, you may experience a loss of sensation. In other cases, prediabetes may cause tingling in your extremities.

Watch out for these signs and start following the prediabetes food list if you have the tiniest suspicion of prediabetes.

8. Poor Wound healing

It is a common observation that people with prediabetes and diabetes tend to suffer from infections more commonly than others. While more research is needed in this area, experts believe that having high blood sugar levels along with increased insulin resistance might affect your immunity and slow down the process of wound healing.

9. Dry Mouth and Itchy Skin

Itchiness of skin and dryness of mouth are some additional symptoms of prediabetes. The dry mouth is due to increased thirst and the consequent dehydration. Dehydration causes a reduction in moisture levels of the skin leading to itchiness.

 

10. Urinary Tract Infections

In people who are unable to regulate their sugar levels, the risk of encountering urinary tract infections is high. These infections occur as the bacteria enter the urethra and start moving upward. Because of this, you may experience a burning feeling as you urinate. You may become feverish and your urine becomes cloudy.

If you have recently developed the signs mentioned above, you might be having prediabetes. What you must do immediately is make efforts to prevent diabetes by following a prediabetes diet and closely following the prediabetes food list.

How to Reverse Prediabetes

If you suffer from prediabetes, the following methods may help your condition from deteriorating. These tips may also be helpful if you wish to reverse diabetes.

Lose Weight

If you are obese or weigh more than you should according to your BMI, the most important tip for you to prevent or reverse diabetes is weight loss. Studies have shown that if you lose about 7% of your current body weight, you can delay and even completely reverse diabetes.

This means that if you weigh 200 pounds, you only need a weight loss of 14 pounds to make a difference. This weight loss will also help alleviate other problems such as hypertension and high cholesterol.

Exercise Regularly

Exercise is extremely essential if you have prediabetes and wish to prevent or reverse diabetes. Exercising in some form for at least 30 minutes for at least 4 – 5 times per week can help you burn calories, lose weight, and interrupt changes in the metabolism that lead to diabetes.  A great place to start is performing some type of walking workout or program.  One of the best exercises to regulate your blood sugar is performing HIIT workouts on a treadmill.  Below is a link to great HIIT treadmill workouts for beginners.  You can learn more about this workout and HITT

https://www.self.com/gallery/ten-boredom-busting-treadmill-workouts

Follow a Healthy Diet

In addition to exercising, another way to lose weight is by following a prediabetes diet consisting of low sugar, incorporating healthy proteins and vegetables.  Below, we have a prediabetes food list one can follow to begin practicing this type of diet. A good prediabetes diet gives you a guide that helps you controls your food choices, portion sizes, and eating schedules to make sure that you do not eat anything that spikes blood sugar.

There is a prediabetes food list along with prediabetes diet plan that includes healthy foods like fiber-rich vegetables, fruits, whole grains, and avoids processed and refined foods below.  Check it out.  Also, you can download a clean prediabetes food list pdf file along with our 7-day prediabetes diet plan by entering your email address below.

Low Glycemic Index Carbohydrates and Diabetes

To understand food choices and portion sizes that are favorable for a prediabetes diet, it is important to understand the concept of glycemic index first. The glycemic index is a standard of measuring the speed at which any food item raises blood sugar levels. This makes it a perfect indicator for managing diabetes and prediabetes.

The glycemic index has a scale ranging between 0 to 100 and utilizes pure glucose with a glycemic index of 100 as a reference value. The carbohydrates with low glycemic index are usually rated below 55 and include fiber rich vegetables, fruits, etc that do not cause spikes in blood sugar. As a result, they lower the chances of encountering diabetes. Such foods are included in the prediabetes food list and constitute the base of the prediabetes diet plan.

On the other hand, foods with a high glycemic index, such as processed and refined foods, increase the glucose levels at the maximum rate. Hence, these foods are usually not included in the prediabetes food list and are not a part of the prediabetes diet plan.

Diabetes and Prediabetes Food List Categories and Items

Below is a prediabetes food list.  The food list categorizes foods into groups and gives examples of foods for people who have prediabetes.  If you are in a prediabetes state and want to format your diet to reduce and eliminate your chances of developing full blown diabetes, check out this prediabetes food list and enter your info at the end of this article for a downloadable copy of this prediabetes food list.

General Prediabetes Food List Category	Sample Prediabetes Food List Items
Veggies	green beans, mustard greens, romaine lettuce, zucchini, butternut squash, cucumbers, green peas, chard, Cauliflower, peas, edamame, bok choy, scallions, bell pepper, swiss chard, radish, turnips, kale, sweet potato, collard greens, asparagus, leeks, onions, tomatoes, spinach, Brussel sprouts, carrots, kimchi, mushrooms, celery, jicama, okra, parsnips, purple cabbage, spaghetti squash, water chestnut, green cabbage, lettuce (all kinds), dandelion greens, sauerkraut, radicchio, kohlrabi
Fruits	avocados, lemons, carambolas (starfruit), raspberries, blackberries, strawberries, Granny Smith Apples, cantaloupe, honeydew melon, peaches, kiwis, clementines, apricots, plums, blackberries, limes, grapefruit
Lean Protein	turkey, chicken, lean beef, tilapia, salmon, tuna, shrimp, halibut, trout, sardines, flounder, pollock, barramundi, haddock, bison, venison, mahi mahi, catfish, mackerel, snapper, cod, lamb
Grains	whole grain bread, whole wheat pastas (in moderation), oats, spelt, barley, millet, quinoa, buckwheat, rye, brown rice, wild rice, cream of wheat, fiber rich cereal
Nus and Seeds	sesame seeds, walnuts, almonds, flaxseed, sunflower seeds, pumpkin seeds, cashews, peanuts, chia seeds, chestnuts, macadamia nuts, brazil nuts, pistachios
Legumes	chickpeas, soy beans, kidney beans, miso, black beans, lentils, pinto beans, navy beans, Lima beans, white beans, split peas, cranberry beans
Fats and Oils	olive oil, rice bran oil, coconut oil, ghee, almond butter
Dairy	Reduced fat milk, low fat yogurt, Greek yogurt, eggs, egg whites, low fat cheese, Gouda, cottage cheese, skim milk
Artificial Sweeteners	Erythritol, Stevia, Sucralose, Xylitol
Beverages	water, tea, coffee, coconut milk, almond milk (unsweetened), cashew milk, wine (occasional), bone broth, water with Lemon, diet soft drink

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Prediabetes Food List (Foods to Avoid)

In addition to adding the above-mentioned foods in your prediabetes diet plan, there are certain items that you must avoid at all costs. The most common examples of such foods include processed and refined foods and the ones with a high glycemic index. This is because all these foods can cause instant spikes in the blood sugar levels due to which your chances of acquiring diabetes can significantly increase.

To make sure you stick to your prediabetes diet plan and do not deviate from the prediabetes food list, avoid consuming the following items:

Prediabetes Food List Category to Avoid	Prediabetes Food List Items to Avoid
Starchy Vegetables and White Carbohydrates	White potatoes, white pasta, white bread, corn, white flour, white rice, pumpkin, plantains
Sweets	Candies, cakes, cookies, pastries, ice cream
Processed Foods	Chips, processed meats, crackers, pizza, pretzels, refined grains
Sweetened Beverages	Soft drinks, energy drinks, coffee-based drinks
Fruit Juice and Dried Fruit	All fruit juice, dried apricots, prunes,
High Sugar Fruits	Bananas, grapes, mangoes, cherries, apples, pineapple
Fried Food	French fries, fried chicken,
Alcoholic Beverages	Beer, mixed drinks

Best Prediabetes Diet

In addition to following a prediabetes food list, you must also follow a prediabetes diet plan to improve your condition. But which prediabetes diet plan is the most suitable for you?

The truth is there are multiple diet plans that you can follow to prevent or reverse diabetes. Some of these prediabetes diet plans are mentioned below.

Dash Diet for Prediabetes

DASH is an abbreviation for Dietary Approaches to Stop Hypertension. Originally designed to keep high blood pressure in check, the DASH diet is said to be an important prediabetes diet plan that keeps a check on your portion sizes and food choices to control diabetes.

Diabetes and hypertension often go hand in hand. More than half of the people with hypertension also have diabetes. In such people, following the DASH diet, which includes refraining from processed and refined foods and focusing more on fiber rich foods, can cause weight loss and improve insulin resistance.

The DASH diet is said to lower the risk of prediabetes and diabetes type 2 by up to 20 percent. Additionally, it can also reduce the risk of hyperglycemia in children with diabetes type 1 as per research.

Intermittent Fasting for Prediabetes

Intermittent fasting is a simple approach that requires you to fast a specific amount of time and only consume during specific periods of the day. This specific type of diet plan allows you to regulate insulin and blood sugar levels in a better way. What’s more, you can easily follow this technique without paying much attention to the portion sizes and food choices.

There are several intermittent fasting methods.  Read more about them here.

https://www.libifit.com/3-fast-acting-intermittent-fasting-weight-loss-strategies/

Recent research has proven that people who consume their daily calories until mid-afternoon within 8 hours or less can improve their insulin sensitivity. This approach can also improve their pancreatic response to high sugar levels and, therefore, can help manage prediabetes and diabetes.

According to the current data, it is imperative to get rid of liver fat and pancreatic fat to get rid of diabetes and prediabetes. By following a prediabetes diet plan like intermittent fasting, this condition can be successfully achieved.

Ketogenic Diet for Prediabetes

The ketogenic diet is a form of low-carbohydrate diet that is among the most beneficial prediabetes diet plans so far. The goal of this prediabetes diet plan is to adopt a dietary approach with low carbohydrate content. As you start consuming low carbohydrate food on the ketogenic diet, there will be less glucose in your blood to derive energy from. As a result, your body will start breaking down fat to derive energy. With increased fat breakdown thanks to the ketogenic diet, you will enter ketosis and lose weight.

How can the ketogenic diet help with prediabetes and diabetes? The science states that as soon as your body enters into ketosis, you are assured that there are no excess carbohydrates in your body. This low-carbohydrate approach helps you avoid unnecessary glucose in the blood and helps your body run independently of it.

Ketogenic Prediabetes Food List

The ketogenic diet is a great path to take for a prediabetes diet.  Here is a ketogenic prediabetes food list to reverse diabetes, facilitate weight loss, and put you on a new path to health.

Ketogenic Prediabetes Food List Category	Ketogenic Prediabetes Food List Items
Veggies	green beans, mustard greens, romaine lettuce, zucchini, butternut squash, cucumbers, green peas, chard, Cauliflower, peas, edamame, bok choy, scallions, bell pepper, swiss chard, radish, turnips, kale, sweet potato, collard greens, asparagus, leeks, onions, tomatoes, spinach, Brussel sprouts, carrots, kimchi, mushrooms, celery, jicama, okra, parsnips, purple cabbage, spaghetti squash, water chestnut, green cabbage, lettuce (all kinds), dandelion greens, sauerkraut, radicchio, kohlrabi
Fruits	avocados, raspberries, blackberries, strawberries, blackberries, coconut
Meat	turkey, chicken, beef, tilapia, salmon, tuna, shrimp, halibut, trout, sardines, flounder, pollock, barramundi, haddock, bison, venison, mahi mahi, catfish, mackerel, snapper, cod, lamb, bacon, organ meats, pork, sausage
Nus and Seeds	sesame seeds, walnuts, almonds, flaxseed, sunflower seeds, pumpkin seeds, cashews, peanuts, chia seeds, chestnuts, macadamia nuts, brazil nuts, pistachios
Fats and Oils	olive oil, rice bran oil, coconut oil, ghee, almond butter, cocoa butter, grass-fed butter avocado oil, bacon oil
Dairy	Cheese, plain Greek yogurt, heavy cream, whipping cream, cream cheese, sour cream
Artificial Sweeteners	Erythritol, Stevia, Sucralose, Xylitol
Beverages	water, tea, coffee, coconut milk, almond milk (unsweetened), cashew milk, wine (occasional), bone broth, water with Lemon, diet soft drink

SCROLL TO THE VERY BOTTOM OF THE PAGE TO ACCESS THE DOWNLOADABLE 7-DAY SAMPLE DIABETIC MEAL PLAN

Sample 7-Day Prediabetes Diet to Reverse Diabetes

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Avocado toast    1 slice whole wheat toast topped with mashed avocado with one tablespoon of minced celery, ½ teaspoon of lemon juice and one chopped hardboiled egg.  Pair with 1 pc orange sliced in segments.	Overnight Oatmeal    5 tablespoons of organic oats placed in a bowl or jar with 200 ml unsweetened almond milk mixed with ½ teaspoon ground cinnamon. Cover the bowl or jar and place in the fridge overnight. Serve by garnishing with 8 pcs of blueberries, 4 pcs of chopped almonds and sprinkle over a little cinnamon.	Egg omelette    2 pcs free range eggs scrambled with 2 oz. of thinly sliced mushrooms, 1 cup of chopped baby spinach leaves, 1 tsp. of chopped shallots and topped with 1 pc thyme sprig.	Yogurt parfait    1 cup non-fat plain Greek yogurt layered with slices of 1 pc medium banana, drizzled with melted peanut butter and topped with 1 tbsp. sugar free cacao nibs	French toast    Blend together 1 large egg, 1 pc egg white1 ¼ cup non-fat milk, ½ tsp. vanilla extract and ¼ tsp. of ground cinnamon. Soak 2 pcs of whole wheat bread in the egg mixture and lightly brown it in a pan. Top toasts with ½ cup sliced of mixed strawberries and blueberries and sprinkle with extra cinnamon.	Kiwi Chia pudding    Place 7 oz. of unsweetened almond milk in a bowl or jar, add 1/4 cup of chia seeds, cover the bowl or jar and refrigerate overnight. Serve the next day with slices of 1 pc kiwi fruit.	Breakfast oatmeal    1 cup oatmeal made with fat-free milk or almond milk mixed with 1/8 tsp. kosher salt. 1/4 tsp. apple pie spice. Topped with ½ cup plain Greek yogurt and chopped ½ pc apple.
LUNCH	Turkey Wraps    Spread 2 tbsp. hummus on 2 pcs of whole wheat wraps topped with 3 oz. no salt added deli turkey, slices of cucumber, 1 pc of plum tomato, 1 pc diced olive, and crumbled 1 tbsp. feta cheese. Fold wrap to close.	Cobb salad   2 cups of mixed greens into a large bowl or plate. Place 2 oz. of shredded chicken breast, 4 pcs cherry tomatoes sliced in quarters, 1 oz. crumbled feta cheese, 1 chopped hardboiled egg and chopped ½ pc avocado. Drizzle with a mixture of 1 tablespoon of red wine vinegar, 2 teaspoons of extra virgin olive oil, 1 teaspoon of Dijon mustard and season with salt and pepper.	Tuna Sandwich    Blend 3 oz. tuna in water, 1 pc minced scallions, ½ tbsp. pickle relish, ½ tsp. lemon juice and 1/8 cup plain Greek yogurt in a bowl.  Spread the mixture on each slice of whole grain lightly toasted bread and top with low fat cheese slices, pop in the toaster until the cheese starts to melt. Serve by garnishing with 2 slices fresh tomato.	Pita pockets   1 small whole wheat pita cut in halves and stuffed with 2.5 oz. cooked or grilled chicken and 1 cup of torn lettuce, strips of bell pepper,1/4 pc diced English cucumber, 1pc tomato and drizzle with a little low fat tahini yogurt	Black bean tacos   2 pcs whole wheat tortilla stuffed with 1/3 cup black beans   cooked with 1 pc onion and 1 tsp. cumin. Top stuffing with 1 cup cabbage slaw, 2 tbsp. mashed avocado, 1 pc diced tomato and 1 oz. of feta cheese.	Penne pasta    4 oz. of lentil pasta boiled in 1 ½ cup veggie broth, ½ cup diced tomatoes, 2 pcs garlic cloves, 1 tsp. each of dried thyme and dried oregano.  Top with 2 oz. minced grilled or rotisserie chicken breast.	Spinach salad    2 cups fresh spinach, ¼ cup tomatoes tossed with 1 oz. cheddar cheese, 2 tbsp. non-fat yogurt, ¼ cup chopped grapes, 1 tsp. pumpkin seeds and 2 oz. roasted chickpeas.
DINNER	Quinoa with Tofu Bowl    2/3 cup quinoa topped with a handful of arugula, 8 oz. baked silken tofu, ½ pc sliced avocado, 2 pcs of cherry tomatoes, drizzle with 2 tsp. olive oil and sprinkle with ¼ cup of chopped cashews.	Roasted chicken and potatoes   2 pcs chicken thighs skin removed sprinkled with ½ tsp. paprika and a pinch of salt and pepper then drizzle with 2 tsp. of olive oil. Roast with 2 pcs red potatoes sliced into ¾ inch pieces. Serve by bedding 2 cups of fresh baby spinach and top with potatoes and chicken.	Bean salad      Place 7 oz. of Garbanzo beans or chickpeas, rinsed and drained in a mixing bowl, add ¼ pc chopped English cucumber, 5 pcs sliced ripe olives, chopped 1 pc small tomato, ½ pc sliced onions, 2 cups mixed salad greens, 3 tbsp. extra virgin olive oil, 1 tbsp. lemon juice, pinch of salt and pepper. Toss everything and sprinkle with 1/8 cup feta cheese.	Shrimp plate      3 oz. of boiled shrimp with 1 cup green peas, 1 tsp. extra virgin olive oil, ½ cup cooked beets, 1 cup sautéed Swiss chard and drizzle with 1 to 2 tsps. balsamic vinegar.	Chicken patties and salad    3 oz. ground chicken breast mixed with ¼ cup chopped sun dried tomatoes, 1 pc onion, ¼ fresh basil, season with salt and pepper and form into patties. Serve patties on bedded handful arugula, ½ cup chopped watermelon, drizzle with 1 tbsp. olive oil, 1 tbsp. balsamic vinegar and sprinkle 1 oz. of feta cheese	Rosemary Salmon      3 oz. of Salmon fillet drizzled with a mixture of ½ tbsp. olive oil, ½ tbsp. balsamic vinegar, 1 tsp. of minced fresh rosemary and 1 garlic clove, baked with 5 to 8 spears of asparagus, 4 pcs quartered cherry tomatoes  and 1 pc small red bell pepper. Paired with ½ cup cooked brown rice.	Asparagus and turkey stir fry    4 oz. of turkey breast tenderloins cut into ½ inch, fried into 1 tbsp. of Avocado oil with 1 clove minced garlic. Remove when meat is no longer pink.  Add 8 spears of trimmed asparagus cut into 1 inch pieces to the pan, cook until crisp tender and then add ¼ cup of veggie broth, 1 tsp. of low sodium soy sauce, stir until thickened. Return turkey to pan, heat through and mix. Squeeze 1 tbsp. lemon juice before serving.
SNACKS	20 pieces of pistachios	15pcs 1 gram baby carrots with 2 tbsp. hummus	1 pc apple plus 1 tsp. nut butter 15	One third cup 2% cottage cheese with diced 1 small peach	1 cup Jicama	5 tbsp. Almonds	Celery sticks with peanut butter

Prediabetes may not be as dangerous as diabetes but is an indicator for you to start making an effort before any irreversible damage occurs to your health. To make sure that your health does not deteriorate any further, you must follow a prediabetes diet plan with a proper prediabetes food list. The lists and sample plans in this article can not only help you decrease this risk but may also play an important role in improving your overall quality of life.