10 Tips for Eating With Prediabetes
DiabetesType 2 Diabetes

10 Golden Rules for Eating With Prediabetes

10 Golden Rules for Eating With Prediabetes
Everyday Health
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Updated on June 11, 2026
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More than 40 percent of adults in the United States have prediabetes, which occurs when your blood sugar level exceeds a healthy range but is not yet at the level of type 2 diabetes. Lifestyle changes such as exercise and adjusting your diet can help you manage your weight and blood sugar to reduce your type 2 diabetes risk.

“Maintaining a healthy weight is important for everyone,” says Kimberly Rose-Francis, RDN, CDCES, who is based in Florida. “Losing weight can help reduce insulin resistance and may even delay or prevent complications from arising.”

In addition to physical activity, adjusting your eating habits is key to preventing the onset of type 2 diabetes. Following a few simple tips while heeding the advice of your doctor and healthcare team can help you manage your condition while avoiding complications.

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1. Skip Sugary Drinks

“My first recommendation to people is don’t drink your sugar,” says Barbara Borcik, RD, CDCES, of Reisterstown, Maryland. “All the sugary drinks out there are a real risk factor for obesity.”

Sugary drinks provide nothing more than empty calories, and they won’t help you feel full. Beverages sweetened with sugar may contribute to weight gain and increase your risk of type 2 diabetes, according to research.

2. Pull Back on Portions

Smaller portions can help with weight management, Borcik says. Weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body burns through physical activity and normal body functions. Paying attention to portion sizes is one strategy that may help reduce overall calorie intake.

Start by cutting back on high-calorie, low-nutrient snacks, and save indulgent treats such as desserts for special occasions. For meals, consider the 50-25-25 method: Fill half of your plate with nonstarchy vegetables, which are high in nutrients but low in sugar and carbohydrates.; split the other half between about 3 ounces of lean protein (salmon, skinless chicken, beans, and tofu) and quality carbs like fruits and whole grains.

3. Fill Up on Fiber

Fiber helps you feel fuller longer, so you eat less and can avoid weight gain.

 Consider high-fiber foods such as vegetables, fruits, beans, and whole grains.

In particular, vegetables are diabetes-friendly because they tend to be high in fiber and low in calories and carbohydrates, says Joelle Malinowski, RD, CDCES, who is based in Albany, New York. She suggests sautéing them in light oil or steaming or baking them.

And don’t overthink the type of veggie you’re buying. “Fresh, frozen, and canned veggies are all nutritious options for people with prediabetes,” says Lori Zanini, RD, CDCES, who is based in Dana Point, California.

Note, however, that some frozen and canned foods contain added preservatives and sodium. Too much sodium can increase your risk of high blood pressure, heart disease, and stroke.

4. Be Choosy About Fats

It pays to be careful with your fat consumption. Some fats are healthier than others, and you should be careful with both what types of fat you eat and how much you eat of them. Opt for monounsaturated fat (from olive oil, nuts, seeds, and avocados) and polyunsaturated fat (as in walnuts, flaxseed, and fish).

“Fats that come from avocados, nuts, oily fish, and other plant oils have a heart health benefit,” Rose-Francis says.

Avoid foods with saturated or trans fats, she says. These fats can worsen insulin resistance and raise your risk of cardiovascular disease, which people with prediabetes are already more likely to develop.

5. Emphasize Whole Grains

Fiber-rich whole grains such as quinoa and brown rice can be healthier choices than white rice and pasta, which are refined carbohydrates that can cause faster spikes in blood sugar and are typically lower in fiber and other nutrients.

Whole grains and similar foods with complex carbohydrates, such as beans and sweet potatoes, take longer to digest, so they are less prone to causing spikes in blood sugar.

“Refined grains are processed to remove the fiber,” Rose-Francis says. “In people with diabetes, fiber can improve blood sugar levels, promote increased satiety, and consequently control weight.”

6. Choose Meat Alternatives

Although lean cuts of red meat are considered healthy proteins, too much red meat can increase your risk of type 2 diabetes by more than 60 percent.

Instead, consider elements of plant-based diets, such as the vegan, vegetarian, Mediterranean, pescatarian, and flexitarian eating plans. These call for limiting or avoiding animal products, and prioritizing whole foods such as legumes, whole grains, beans, fruits, vegetables, seeds, fish, and nuts. They may reduce your risk of type 2 diabetes in addition to helping improve blood sugar control, insulin sensitivity, body weight, blood pressure, and heart disease risk factors. Talk to your doctor, however, before making a major dietary change such as dropping meat altogether.

“The plant-based diet isn’t for everyone,” Malinowski says. “But think about swaps like choosing olive oil over butter.”

7. Drink Alcohol Only in Moderation

If you’re trying to lose weight or be as healthy as possible, consider limiting your alcohol intake or ditching it altogether.

“Alcohol is a very calorie-dense beverage, which means it can supply a lot of calories, cause unwanted weight gain, and supply few nutrients for the body,” Rose-Francis says.

While research on alcohol is evolving, the World Health Organization says that drinking less or not at all is better for your health.

Malinowski suggests limiting alcohol to once a week or abstaining completely if weight loss is your goal. “It’s better to lose it if you want faster results,” she says. “Plus, alcohol sometimes increases appetite.”

8. Pick Healthy Proteins

Malinowski says to pay attention to your protein intake. Protein helps keep your blood sugar from spiking by slowing the absorption of carbohydrates. Plus, protein helps you feel full, which can lead you to eat less.

  • Salmon
  • Nuts
  • Oats
  • Turkey breast
  • Egg whites and whole eggs
  • Soy milk
  • Skinless and boneless chicken breast
  • Tofu

9. Choose Lean Meats

Red meat can be high in saturated fat, which can cause insulin resistance and increase your risk of developing type 2 diabetes.

Poultry, such turkey, chicken breast and lean ground poultry, is the best place to start. If you choose red meat, go for fat-trimmed, lean cuts such as sirloin, tenderloin, and pork loin, as well as round cuts such as top round or eye of round.

Also consider baking, broiling, roasting, grilling, or sautéing rather than frying your food, Borcik says.

10. Stay Hydrated

People can sometimes mistake thirst for hunger, which can lead to overeating and weight gain, Zanini says. So drink plenty of water.

“It will help your body function more optimally, give you more energy, and has been shown to aid in weight management,” she says.

Plus, Borcik says that staying hydrated helps lower your blood sugar and can reduce your risk of developing high blood sugar.

The Takeaway

  • When you have prediabetes, adjusting your diet can help you manage your weight and blood sugar to reduce your risk of developing type 2 diabetes.
  • Focus on eating fiber-rich foods such as vegetables, fruits, whole grains, and beans; choosing healthy fats from sources such as olive oil and nuts; and selecting lean proteins.
  • Limit sugary drinks and refined carbohydrates, as well as alcohol.
  • Work with your doctor and healthcare team to develop a personalized plan that addresses your specific needs and any potential medication interactions.

Resources We Trust

Additional reporting by Beth W. Orenstein.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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