So what foods will help me lower my blood sugar?
We recommend including foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large dose of glucose. The more fiber a food contains, the longer your body takes to digest it which is ideal! Blood sugar will slowly climb and back down instead of shooting straight up and straight down.Check out our list of foods and recipes to include with prediabetes:
- WHOLE GRAINS
Choose old fashioned or steel cut oats (the less refined, the better!)
Add some flavor using cinnamon, nuts, nut butter, or fruit
Use low fat milk or water
Choose pre-packaged or sweetened oatmeal
Add too much dried fruit or sweetener- even natural sweeteners such as honey
Stone-Ground Whole Wheat Bread
DO:Top with heart-healthy fat spreads like avocado or nut butter
Top with fruits, veggies, and lean proteins like banana, tomato, or egg
Spread your consumption throughout the day
Use spreads like butter, sweetened jam and Nutella
Fill with highly processed foods like deli m
eats and cheeses
Eat a lot in one sitting
- NON-STARCHY VEGETABLES
DO:Add salt-free seasonings for some flavor
Roast em', steam em', or air fry em'!
Eat them raw with some hummus
Add them to your favorite dish!
DON'T:Deep fry them
Sauté them in butter or top them with cheese
Leafy GreensEat them cooked or raw
Buy them fresh or frozen
Pack them into smoothies or make them into a pesto sauce
Sneak them into soups and stews or eat them as a side dish
DON'TSauté them in butter or animal fats
Boil them for too long- the nutrients in leafy greens are water-soluble, so if boiled for too long all of the nutrients will end up in the water!
Use canned greens- these tend to have added seasonings and preservatives
- STARCHY VEGETABLES
Include winter and summer squash
Roast, bake, or sauté using olive oil
Season with fresh herbs and spices
Sauté in butter or animal fats
Season with excess amounts of sweeteners or salt
Use dried beans
Use canned beans (be sure to rinse them to get the excess salt off from the canning process!)
Jazz them up by throwing them in a chili, making them into burgers, or making a dip
Use baked beans or refried beans
Eat a large quantity at once, stick to a half cup portion at a time
Look for an unsweetened option
Add nuts, seeds, or nut butter
Use it as a base for a smoothie or sauce
Top it with fresh fruit
Buy a pre-sweetened option
Top it with sugary granola or cereals
Mix in too many sweeteners, even natural sweeteners like honey
DO:Season with fresh herbs and spices
Use lemon to add a citrus note
Bake, grill, or pan sear
Cook with butter
Use sugar-filled marinades or glazes
EggsEat the whole egg- the yolk has more protein per weight than the white does, so the whole egg is a great source of lean protein!
Use cooking spray to prevent the eggs from sticking to the pan
DON'T:Use butter or an excess of oil while cooking
Look for a raw or roasted option with no added seasonings
Eat them in the form of an all natural nut butter
Add them to yogurt, granola, salads, or eat them as a snack
Be mindful of portions- although they are healthy fats, they are still calorie-dense!
Opt for a flavored option- these tend to include high amounts of sugar, salt, and extra calories
Use a nut butter with added sugars- look for brands that just have the nut as the ingredients!
Consume them in excess
Choose a trail mix that is loaded with chocolate and fried fruit with sugar added
Aside from these everyday foods, there are also a handful of "functional" foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition. Try mixing these into your snacks and meals:
Extra Virgin Olive Oil
Apple Cider Vinegar
Interested in a total overhaul to better manage your prediabetes? Check out our comprehensive prediabetes diet recommendations.
Have you joined our Diabetes Support Group yet? Led by Certified Diabetes Educator Zoe Fienman RD, LDN, use this Q&A group as a forum to learn from experts and support the community.