what can pre diabetics eat

If you have prediabetes, focusing on a balanced diet can help manage your blood sugar levels and prevent progression to type 2 diabetes. Here are some dietary recommendations:

• Non-Starchy Vegetables: Broccoli, spinach, carrots, and peppers are low in carbs and high in fiber.
• Whole Grains: Opt for whole grains like quinoa, brown rice, and oats instead of refined grains.
• Lean Proteins: Include chicken, turkey, fish, tofu, and legumes in your meals.
• Healthy Fats: Incorporate sources like avocados, nuts, seeds, and olive oil.
• Low-Glycemic Fruits: Berries, apples, and pears are good choices as they have a lower impact on blood sugar.
• Dairy: Choose low-fat or non-fat options like Greek yogurt or skim milk.

Avoid sugary drinks, processed foods, and excessive amounts of refined carbohydrates. Regular monitoring of your blood sugar levels and consulting with a dietitian can help tailor a meal plan to your needs.