The Best & Worst Foods To Prevent & Manage Pre-Diabetes

Let’s be real: most of us don’t spend much time worrying about prediabetes—until we’re suddenly facing it head-on. But here’s the thing, even if you don’t have it, you could be on the road to it without even realising it. The way you eat every day can play a role in whether or not you’ll develop prediabetes, which is a major risk factor for type 2 diabetes and other debilitating health issues.

And guess what? It’s not just about cutting out sugar. There’s a bit more to it than that. So, let’s break it down in a way that makes sense. We’re going to take you through the worst foods you might be eating that could be quietly setting you up for prediabetes, and then give you the lowdown on the best foods to eat to help keep things under control.

Worst Foods for Prediabetes: Time to Rethink These Choices

1. Sugary Drinks 

Alright, let’s start with the obvious offenders: sugary drinks like fizzy, iced teas, and energy drinks. These bad boys are full of sugar, and because they’re liquid, the sugar goes straight into your bloodstream faster than you can say, “Hold the ice.” This quick spike in blood sugar puts your body under pressure and makes it harder to keep things balanced over time. Swap these for a cold glass of water with a slice of lemon, sparkling water, or a nice herbal tea.

2. Refined Carbs 

We all love a bit of white bread, pastries or a fluffy muffin, right? But these types of ‘refined’ carbs have had all the good stuff (like fibre) stripped away. Without that fibre to slow things down, they get digested quickly and cause your blood sugar to spike. Eating too much of this stuff regularly? It’s not doing you any favours. When it comes to bread choose wholegrain options look for ingredients like: wholemeal flour, rye, spelt, and seeds. They’ll keep you fuller for longer and help keep your blood sugar steady. And when it comes to pastries – well it’s hard to find a wholegrain variety of these so just enjoy them every now and then rather than every day. 

3. Fried Foods 

We know, we know – who can resist a salty hot chip? But fried foods are loaded with unhealthy fats and are very high in enery. This can lead to weight gain, which puts you at a higher risk for pre-diabetes. Plus, the frying process itself can mess with how your body processes food, making your blood sugar levels rise. Not to mention, fried foods are linked to inflammation, which can make insulin resistance worse. Cutting back here can make a world of difference. Fat is just as important and sugar!

4. Processed Snacks 

Chips, crackers, chocolate bars and sugary muesli bars might seem like a quick fix when you’re hungry, but they’re often made with refined flours, added sugars, and unhealthy fats. Basically, these snacks don’t do much for your body other than cause quick sugar spikes and leave you craving more. Instead, reach for something with a bit more substance, like a handful of nuts or some veggie sticks with hummus. 

5. High-GI Fruits 

Yes, fruit is good for you, but not all fruits are created equal. High-glycemic-index fruits like watermelon, pineapple, and ripe bananas can cause blood sugar spikes when eaten in large amounts. This doesn’t mean you have to ditch them entirely – just try to balance them out with lower-GI fruits like berries or apples, or eat them with a bit of protein or healthy fat to slow blood sugar down.

6. Sugary Treats and Desserts 

Cakes, cookies, and ice cream – these sugary treats might be comforting, but they’re full of sugar and refined flour, making it harder to control your blood sugar. Eating these regularly can not only spike your blood sugar but also make it harder to manage your weight, which is a big risk factor for pre-diabetes. Enjoy them occasionally, but try not to make them a regular part of your day..

7. Highly Processed Meats 

Bacon, sausages, and deli meats are often packed with preservatives, sodium, and unhealthy fats, which can affect your blood sugar and overall health. Not only do they contribute to insulin resistance, but they also increase the risk of heart disease. So, try to limit how often you’re reaching for these processed meats, and focus more on whole, unprocessed sources of protein like lean cuts of red meat, chicken and fish.

Best Foods for Prediabetes: What to Eat to Keep Your Blood Sugar Steady

1. Non-Starchy Veggies 

These are your best mates when it comes to managing prediabetes. Veggies like leafy greens, broccoli, cauliflower, and zucchini are low in calories and carbs but high in fibre, which helps keep your blood sugar steady. Plus, they’re packed with vitamins and minerals that your body needs to thrive. Load up on these, and you’ll be doing yourself a massive favour. The main veggie you need to worry about is white potato. There are some low-GI varieties available otherwise we recommend keeping the skin on to increase the fibre and slow blood sugar down.

2. Wholegrains 

Unlike refined carbs, whole grains like quinoa, brown pasta, oats, and wholegrain bread take longer to digest, which means they release sugar more slowly into your bloodstream. This helps prevent those nasty spikes in blood sugar that can lead to insulin resistance. Plus, wholegrains are full of fibre, which keeps you feeling fuller for longer — so you’re less likely to reach for unhealthy snacks.

3. Lean Protein

Protein is a winner for blood sugar management because it doesn’t cause spikes like carbs do. Protein can help slow down how quickly your body absorbs sugar from other foods. Lean sources of protein like chicken, turkey, fish, tofu, and legumes are excellent choices. They help you feel full and satisfied, making it easier to stick to healthy eating. Plus, they’re lower in saturated fat than processed meats, so they’re better for your heart too.

4. Healthy Fats 

Healthy fats from sources like avocado, nuts, seeds, olive oil, and fatty fish (like salmon) are not only delicious but also help improve insulin sensitivity and reduce inflammation. They also keep you feeling full and satisfied, so you’re less likely to reach for unhealthy snacks between meals. Just remember, healthy fats are still fats, so enjoy them in moderation.

5. Low-GI Fruits 

Fruits like berries, apples, pears, and oranges have a lower glycemic index, which means they won’t cause those big spikes in blood sugar. They’re also full of fibre, vitamins, and antioxidants that your body needs to stay healthy. Pair them with a handful of nuts or some yoghurt, and you’ve got a balanced snack that won’t mess with your blood sugar.

6. High-Fibre Foods 

Fibre is a game-changer when it comes to managing pre-diabetes. Foods like lentils, beans, chickpeas, and chia seeds are packed with fibre, which helps slow digestion and prevent blood sugar spikes after meals. They also support a healthy digestive system and help with weight management – both important factors in preventing diabetes.

7. Probiotic-Rich Foods 

Gut health is a big deal when it comes to overall health and wellbeing, and it might even play a role in managing blood sugar. Foods like Greek yoghurt, kefir, sauerkraut, and kimchi are packed with probiotics, which are beneficial bacteria that support a healthy gut. A balanced gut microbiome can help improve insulin sensitivity, making it easier for your body to manage blood sugar levels.

The Bottom Line

Preventing prediabetes isn’t about following the latest diet trend or cutting out all your favourite foods. It’s about making small, sustainable changes to your everyday diet that support your health in the long run. The diet industry might push quick fixes and fad diets, but the real key is finding a way of eating that works for you — one that helps you feel your best while keeping your blood sugar in check.

Start by swapping out some of those worst foods for better choices, and you’ll be on your way to lowering your risk of prediabetes without even breaking a sweat. You’ve got this!

Please note that our advice is general in nature and should not replace any advice provided by your doctor or other health professional.