Pre Diabetic Diet

Pre diabetes is a condition wherein the blood sugar levels are high but not high enough to be called as diabetes. Thus, if a person is on the pre diabetic stage, there is ample time to prevent diabetes. However, a person at the pre diabetic stage has to set a certain kind of lifestyle to prevent diabetes. One of the essential elements of that lifestyle would be following a pre diabetic diet. The following is a pre diabetic plan, which when followed can help you to prevent diabetes.

Avoid eating junk food: High calorie snack foods are a strict no if you are showing pre diabetic symptoms. Instead of eating junk food it is better to include boiled foods in your diet. Also, try avoiding fried foods as much as you can.

Eat rice in moderation: Rice has the tendency to convert into sugar faster than any other foods. Eating too much of rice will lead you towards developing type 2 diabetes. Hence, it is essential for you to eat rice in moderation as a part of your pre diabetic diet plan.

Include fresh beans in your diet: Fresh beans, such as pinto beans, kidney beans, split peas and soybeans must be included in your pre-diabetic diet plan.

Have enough proportions of non-vegetarian food: Non-vegetarian foods such as lean cuts of beef, fish, chicken, turkey and pork (sirloin and pork loin) should also be included in sufficient quantity as part of your pre-diabetic diet plan. However, it is important to note that chicken and turkey should not be cooked with their skins and you should be use liquid oils such as olive or coconut oil while cooking non-vegetarian food.

Include complex carbohydrates: Complex carbohydrates are the best to be included in your pre diabetic diet. This is mainly because; unlike simple carbohydrates, which lead to food cravings and possibly weight gain, complex carbohydrates are rich in fiber and hence improves your digestion and helps to maintain stable blood glucose levels. Some of the foods which contain complex carbohydrates include celery, cucumber, lettuce, broccoli, onion, sprouts, Zucchini, Asparagus and many more. Apart from these, you will also get good amount of complex carbohydrates from foods-stuffs such as whole barley, oatmeal, brown rice, wild rice, navy beans and many other foods.

Eat more fresh fruits: Fruits such as pears, oranges, apricots, strawberries, grapefruits are also good sources of complex carbohydrates and should be included in your pre diabetic diet.


These were some of the type of food items, which when included in your pre diabetic diet will help you to reduce the chances of developing diabetes. Reducing the amount of simple carbohydrates, sugar, calories and fats is the key towards reducing the chances of pre diabetes to advance to the type 2 diabetes. One important tip is to include lots of fruits and green leafy vegetables in your meals. If you really want to ward off diabetes then it is mandatory for you to follow the pre diabetic diet and make some positive lifestyle changes for your overall well being.