Prediabetes Diet: What to Eat & What to Avoid

Prediabetes is defined as elevated blood sugar levels (both fasting and after meals), but they are not elevated enough to constitute a type 2 diabetes diagnosis.
Blood sugar levels for prediabetes are the following:
•Fasting blood sugar between 100-125 mg/dL
•Blood sugar 2 hours after a meal between 140-199 mg/dL
•An HbA1c test between 5.7–6.4%
Prediabetes is managed primarily through dietary and exercise changes. Many doctors encourage their patients to lose weight to help lower insulin resistance and blood sugar levels.
In fact, committing to 150 minutes of exercise per week can delay or cut your risk of developing type 2 diabetes by 58%.
Rules of Prediabetes Diet
Prediabetes is very dependent on your health and diet. So having healthy eating and exercise habits can help eliminate it.
Choose Low Glycemic Index Foods
Carbs are of two types, fast-digesting and slow-digesting.
Slow-digesting carbs are low in the glycemic index that slowly and continuously provides energy. Therefore, choose foods with a low glycemic index to avoid drastic spikes in blood sugar.
Some low glycemic index foods for a prediabetes diet are:
•Non-starchy vegetables, such as carrots
•Sweet potatoes
•Leafy greens
•Cabbage and cauliflower
Increase Dietary Fibre
Increasing dietary fibre might be a good step for a prediabetic. Studied found that having a good amount of fibre in a daily diet may help reduce the risk of type-2 diabetes.
High dietary fibre, particularly soluble fibre, improves glycemic control and decreases plasma lipid concentrations. Fibre also increases the overall food volume and helps regulate bowel movements.
It also keeps you fuller and prevents you from overeating, allowing you to consume fewer calories and fight obesity. Some of the fibre-rich foods you can consume include-
•Lentils and beans
•Barley and Oatmeal
Avoid Sugary Drinks and Beverages
Sugars are the primary enemies of a prediabetic patient. Sugars are high in glycemic index and rapidly raise your sugar levels and give you a quick and temporary energy rise.
Drink Enough Water
An average person  should drink around 2 to 2.5 litre of water . Unfortunately, most people do not meet this minimum water intake requirement.
Water is essential for the body’s hydration, temperature balance and metabolism.
Include Lean Proteins
Protein has a small effect on blood glucose levels. Therefore, nutritionists strongly suggest eating a protein serving at every meal because it helps regulate blood sugar absorption.
For a prediabetes diet, try including lean proteins instead of those higher in saturated fats. While adding protein in the form of fish, do not cook them in butter, deep fry, or use sugar-filled marinades or glazes.
Some lean protein options are:
•Fatty fish such as salmon
•Greek Yoghourt
Functional Foods
A prediabetic diet also includes “functional” foods that can regulate blood sugar levels. They are naturally occurring foods with additional medicinal benefits beyond essential nutrition.
Some functional foods for a prediabetes diet are:
•Extra-virgin olive oil
•Flax seeds
•Apple cider vinegar
•Chia seeds