Prediabetes Food List: What to Eat

Here's your practical reference guide. These foods support stable blood sugar and overall metabolic health. You don't need to eat all of them—pick the ones you enjoy and can access easily. Think of this as a menu of options rather than a checklist. Looking for what to cut back on? See our guide to foods to limit.

Proteins

Poultry

  • Chicken (breast, thigh, ground)
  • Turkey (breast, ground)
  • Duck
  • Cornish hen

Fish & Seafood

  • Salmon (wild or farmed)
  • Tuna (fresh or canned)
  • Cod, tilapia, halibut, mahi-mahi
  • Trout, sea bass
  • Shrimp, scallops, crab
  • Sardines, mackerel, anchovies

Meat

  • Lean beef (sirloin, tenderloin, 90%+ ground)
  • Pork (tenderloin, chops, loin)
  • Lamb
  • Bison, venison

Eggs & Dairy

  • Whole eggs (don't fear the yolk)
  • Greek yogurt (plain, unsweetened)
  • Cottage cheese
  • Cheese (all varieties, in moderation)
  • Skyr (Icelandic yogurt)

Plant-Based Proteins

  • Tofu (firm, extra-firm)
  • Tempeh
  • Edamame
  • Legumes (also count as carbs)
  • Seitan

Non-Starchy Vegetables

Eat these abundantly. They're low in calories, high in fiber, and have minimal blood sugar impact.

Leafy Greens

  • Spinach
  • Kale
  • Arugula
  • Romaine, butter lettuce
  • Swiss chard
  • Collard greens
  • Bok choy
  • Watercress

Cruciferous

  • Broccoli, broccolini
  • Cauliflower
  • Brussels sprouts
  • Cabbage (all colors)
  • Kohlrabi

Other Non-Starchy

  • Bell peppers (all colors)
  • Tomatoes
  • Cucumbers
  • Zucchini, summer squash
  • Asparagus
  • Green beans
  • Mushrooms (all varieties)
  • Onions, leeks, shallots
  • Celery
  • Eggplant
  • Artichokes
  • Fennel
  • Radishes
  • Snap peas, snow peas

Smart Carbohydrates

Whole Grains

  • Oats (steel-cut, rolled—not instant packets)
  • Quinoa
  • Brown rice, wild rice
  • Barley
  • Farro
  • Bulgur
  • Buckwheat
  • Millet

Starchy Vegetables

  • Sweet potatoes, yams
  • Butternut squash, acorn squash
  • Beets
  • Carrots
  • Peas
  • Corn (smaller portions)
  • Parsnips
  • Turnips, rutabaga

Legumes

  • Black beans
  • Chickpeas (garbanzo beans)
  • Lentils (all colors)
  • Kidney beans
  • White beans (cannellini, navy)
  • Pinto beans
  • Split peas

Fruits

Fruit contains fiber, vitamins, and antioxidants. Choose whole fruit over juice.

Lower Sugar (Best Choices) Higher Sugar (Moderate Portions)
Berries (strawberries, blueberries, raspberries, blackberries) Bananas
Cherries Grapes
Apples, pears Mangoes
Citrus (oranges, grapefruit, clementines) Pineapple
Peaches, plums, nectarines, apricots Watermelon
Kiwi Dried fruit (very small amounts)

Pro tip: Pair fruit with protein or fat to blunt blood sugar impact. Apple + almond butter. Berries + Greek yogurt. Orange segments + a few nuts.

Healthy Fats

Oils

  • Extra virgin olive oil (everyday cooking, dressings)
  • Avocado oil (high-heat cooking)
  • Coconut oil (moderate use)
  • Sesame oil (flavoring)

Whole Food Fats

  • Avocados
  • Olives
  • Coconut (unsweetened)

Nuts (unsalted or lightly salted)

Nuts are one of the best snacks for prediabetes — pair with fruit for a balanced mini-meal.

  • Almonds
  • Walnuts
  • Pecans
  • Pistachios
  • Cashews
  • Macadamia nuts
  • Brazil nuts
  • Hazelnuts

Seeds

  • Chia seeds
  • Flaxseeds (ground)
  • Pumpkin seeds (pepitas)
  • Sunflower seeds
  • Hemp seeds
  • Sesame seeds

Beverages

Best Choices Okay in Moderation Minimize
Water (still or sparkling) Unsweetened nut milks Regular soda
Unsweetened tea (all types) Coffee with splash of cream Fruit juice
Black coffee Dry wine (1 glass) Sweet tea
Herbal tea Light beer Energy drinks
Water with lemon/lime/cucumber Fancy coffee drinks

Next Steps