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Recently awarded Philadelphia Magazine's - Best of Philly 2018, our goal is to liberate you from the nutrition myths and fad diets running rampant online.

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Foods to Eat For Prediabetes

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:

 

    1. WHOLE GRAINS

      Steel-cut oats 

      DO:
      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

      DON'T
      Choose pre-packaged or sweetened oatmeal
      Add too much dried fruit or sweetener- even natural sweeteners such as honey
      Use cream 

         
      Oats
      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


      DON'T:

      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 

      PB Banana toast
 
    1. NON-STARCHY VEGETABLES

       

      Carrots

      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

      Fennel roasted carrots

      Leafy Greens
      DO:

      Eat 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'T

      Sauté 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


      watermelon feta salad
    2. STARCHY VEGETABLES


      Squash
      DO:

      Include winter and summer squash
      Roast, bake, or sauté using olive oil
      Season with fresh herbs and spices

      DON'T

      Sauté in butter or animal fats
      Season with excess amounts of sweeteners or salt 

      stuffed butternut

      Beans

      DO:
      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

      DON'T:

      Use baked beans or refried beans
      Eat a large quantity at once, stick to a half cup portion at a time

      black bean burger
    3. DAIRY

      Greek Yogurt

      DO:
      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

      DON'T:
      Buy a pre-sweetened option
      Top it with sugary granola or cereals
      Mix in too many sweeteners, even natural sweeteners like honey

      beet salad
    4. PROTEIN
      Salmon

      DO:

      Season with fresh herbs and spices
      Use lemon to add a citrus note
      Bake, grill, or pan sear


      DON'T:

      Cook with butter
      Use sugar-filled marinades or glazes
      Deep fry

      Roasted salmon & veggies

      Eggs
      DO:

      Eat 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

      egg muffins
    5. FAT
      Nuts
      DO:
      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!

      DON'T:
      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

      Asian cashew salad

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:

Cinnamon

Chia Seeds

Tumeric

Extra Virgin Olive Oil

Flax Seeds

Apple Cider Vinegar

Garlic

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.

 

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