What to Eat to Reverse Prediabetes

Wondering if the foods you eat can truly make a difference in reversing prediabetes? The good news is—YES! At Culina Health, our team of expert registered dietitians specializes in helping people manage prediabetes through customized, evidence-based nutrition plans, including creating an effective diabetic diet tailored to your needs. Whether you’re looking to prevent diabetes or improve your overall well-being, our team is your partner every step of the way. Let’s explore how diet can help you reverse prediabetes and pave the path to a healthier future.

Understanding Blood Sugar and Prediabetes

Prediabetes is that stage of higher-than-normal blood sugar levels at which it is not yet high enough to be called diabetes type 2. This generally happens due to insulin resistance, which is when your cells do not respond to insulin and are unable to regulate your blood sugar. The good news? Research consistently shows that with proper dietary and lifestyle adjustments, it’s possible to reverse prediabetes and lower your risk of developing diabetes in the future.

Key Diet Tips to Manage Prediabetes

Nutrition is one of the most powerful tools to reversing prediabetes. Here’s how:

• Prioritize whole, nutrient-dense foods: Nutrient-rich whole foods like vegetables, whole grains, lean proteins, and healthy fats play a crucial role in stabilizing blood sugar levels. Unlike some processed foods that are packed with added sugar and lack fiber, whole foods can provide steady energy without causing major spikes in blood sugar and align closely with recommended type 2 diabetes food options.
• Balance carbohydrates: Carbohydrates impact blood sugar more than any other macronutrient. Combining your carbs with protein or healthy fats helps slow down digestion, which can minimize the likelihood of blood sugar spikes.
• Focus on fiber: Consider fiber your ally in managing prediabetes. Found in many plant based foods like beans, lentils, seeds, whole grains, and non-starchy vegetables, fiber slows sugar absorption, keeping your blood sugar stable.
• Stick to regular meal times: Going too long without eating or skipping meals can cause your blood sugar levels to become unstable. Aim to eat balanced meals every 4-5 hours to maintain steady energy.

Foods to Limit with Prediabetes

Certain foods can exacerbate blood sugar issues, making it harder to reverse prediabetes. The good news is that you don’t have to cut these foods out entirely, but limiting these items is key, while focusing on incorporating more pre diabetic foods into your diet to better support blood sugar management.

Sweetened Drinks

Consumption of drinks that contain a lot of sugar like soda, sweet tea, sweetened coffee, energy drinks, and fruit juice can raise the amount of sugar in your blood very quickly. The easiest and most practical solution is as simple as drinking water, herbal teas, or even sparkling water with some lemon juice.

Refined Carbohydrates

Eating carbs that lack fiber or have a lot of added sugar can lead to spikes in blood sugar. Rather than choosing foods such as white bread, white pasta, pastries, sugary cereals and snack bars, try fiber-rich alternatives such as quinoa, brown rice, oatmeal or whole-grain bread.

Foods That Support Blood Sugar Management

Your diet has the power to lower insulin resistance. Foods that support this goal include: 

• Non-starchy vegetables: Veggies such as spinach, kale, broccoli, and bell peppers are low in carbs and packed with vitamins and fiber. They should be a major component of your meals.
• Lean proteins: Protein sources like chicken, turkey, fish, eggs, beans and tofu not only help keep blood sugar levels at a balance but can also help you feel full and satiated after eating.
• Healthy fats: Healthy fats from foods like avocado, nuts, seeds, and olive oil can help protect the heart and also make a meal balanced.

Choosing Lower-Sugar Fruits

Fruits can be part of a healthy prediabetes diet, but it’s important to choose varieties that are lower in natural sugars. The best fruit for diabetics to eat are:

• Berries: The fiber and antioxidants are so salient that the glycemic load induced is quite low.
• Citrus: Citrus fruits like oranges, grapefruits, and lemons provide essential vitamins and fiber while having a minimal impact on blood sugar levels.
• Tomato: Though technically a fruit, tomatoes are low in carbohydrates and an excellent choice for those managing blood sugar.

Is There a Specific Prediabetes Diet?

While there isn’t a one-size-fits-all approach, the best prediabetic meal plan is one that emphasizes whole, minimally processed foods and balances macronutrients. Key components include:

• Complex carbohydrates: Whole grains like quinoa, oats, and farro. Starchy vegetables like sweet potatoes, plantains, green peas, butternut squash. All of these digest slowly and minimize sugar spikes.
• High-fiber foods: Non-starchy vegetables, legumes, seeds, and whole fruits that support stable blood sugar.
• Healthy snacks: Choose foods that provide protein, fiber, and/or some healthy fats. Examples include a handful of nuts, plain yogurt with berries, or raw vegetables with hummus.

Working with a professional nutritionist can help you create a tailored food plan for prediabetes that fits your preferences, lifestyle, and specific health goals.

Final Thoughts

Reversing prediabetes is a process that demands dedication, informed decisions, and the implementation of effective strategies. While general tips and guidelines are a great starting point, a personalized approach can make all the difference. Everyone’s body responds differently to dietary changes, and having an expert guide you through the process ensures you’re making choices that work best for you, including incorporating recommended food for diabetes type 2 into your diet.Take the guesswork out of managing prediabetes and let our experts help you create a comprehensive, individualized simple pre-diabetic meal plan for long-term success. Take the first step toward a healthier you by getting matched with a Culina Health RD today.