Prediabetes is when your blood glucose level is higher than normal people but less than people who already have a diagnosis of diabetes. It has many names like impaired fasting sugar or impaired glucose tolerance

Almost everyone who has type 2 diabetes T2D went first through this prediabetic stage. Prediabetes does not cause any symptoms and it is very common. About eighty four million people over age twenty in the U.S.A have prediabetes, but 90% of them don’t know that they have it. If your doctor told you you have it , you better beware what you eat :

Increase Your Vegetables

The meal which is rich in fibers make you feel full without raising your blood sugar much. Besides fibers , veggies are also full of nutrients. Your goal should be 3-5 servings per day. That could be half a cup cooked and one cup raw. You can pick up fresh vegetables, frozen or canned but make sure to go for the low- or no-sodium ones. Let your plate filled with colorful, nonstarchy veggies like carrots, bell peppers, spinach, broccoli or kale

Get Whole Grains

The advantageous feature of whole grains over refined ones is that they have their content of fibers and nutrients intact. Try to include whole grains in your meals; either taking them for breakfast or a side dish for lunch or dinner. You can find whole grains in oatmeal , brown rice, red bread, whole-wheat bread or pasta. There are even cookies made with whole grains flour. Make sure to buy the product which has the word whole before grains on its label

Seeds and Nuts

There are a number of good options of nuts and seeds like cashews, walnuts, sunflower seeds, pistachios, and peanuts. Take a handful of any one you prefer and make sure not to exceed one ounce. These substances have healthy fats but they are also high in calories.

Proteins

Proteins should be there in all your meals. They can slow down the speed sugars go into your blood stream and they can relieve your hunger and craving for food. Proteins are important to keep your glucose level in a steady state concentration. Plant-based proteins like beans and lentils, fish, seafoods, eggs, lean meat and low-fat diaries are some readily available sources.

Avoid Sugary Drinks

Sugary drinks can raise the blood sugar sharply because they don’t contain other nutrients like fiber or proteins, so they cannot slow the digestion and absorption processes. Try to completely avoid fruit juices, soda, beverages, sweet coffee and tea, energy drinks, lemonade and cocktails. There is still a controversy on artificial sweeteners and the best practice for prediabetes is to avoid them if possible or ask their doctors if they are ok.

Added Sugars

Check the amount of added sugars to packaged foods and drinks. Every packaged food or drink is supposed to have Nutrition Facts label. Use the rule of 5-20 : 5% DV or less means the sugar content is low, 20% DV or more means it is high and you have to put back on its shelf. Added sugars are found on many processed foods like cookies, candies, cakes , ketchup , jellies and many others.

Avoid Breakfast Skipping

    Try not to skip breakfast. It is better to eat within two hours of waking up. This may help you control the level of sugar in your blood for the rest of the day. The rule here is that it is generally good to eat when you feel hungry. That is because if you go for long time without takin any food , you are more likely to overeat later when you grab some food.

Consult a Dietitian

You don’t have to figure a diet regime yourself if you a re a prediabetic. Consult a registered dietitian or a nutrition specialist. He can help you make simple changes in your habits of eating and direct you to the available resources.

Healthy Eating

There are some known healthy eating patterns which you can pick or use as a guide for a specific plan. For example, plant-based diet, or Mediterranean diet may help. There is the DASH diet which was designed initially to stop hypertension. It is also useful for prediabetics.

Glycemic Index (GI)

Glycemic index is a measure to the extent a specific food can raise your blood glucose. Although it is not a great measure to prediabetics because it is confusing and can make you leave out healthy foods, but it can help as an indicator. It can help you know which food can raise your sugar more and then try to strike a balance. generally, it is better to have a mixture of carbohydrates, proteins and lipids in your meals.

Starchy Vegetables

Starchy vegetables have more sugar content than nonstarchy counterparts. But in addition to that they have good nutrients. If you use the plate method, allocate a quarter of space for them. Examples of starchy veggies include white and sweet potatoes, corns, acorn and butternut

Snack on Fruit

Fruits and some other plant-based sweets have sugar. But that does not mean you should leave them out completely. Fruits have a lot of fiber, minerals and vitamins. 2-3 servings a day are good for you. This could be obtained from a small apple or half a cup of strawberry. You will need to consult your doctor first. Low-sugar options include melons, kiwi, berries, and oranges. You can take your fruits with some healthy proteins like almonds or Greek yogurt