Pre-diabetes is an elevation of your glucose levels; however, the levels are too low for you to be considered diabetic. To keep your blood sugar levels in check, and hopefully lower them, diet and nutrition is especially important. Keeping up with regular exercise and a healthy diet has been proven to lower glucose levels enough to avoid type 2 diabetes, according to the American Diabetes Association.
Whole Grain Carbohydrates
Even pre-diabetics need at least six servings of carbs, but sticking with whole wheat bread can be the healthiest choice. These servings of carbohydrates can include corn, low-fat muffins, and beans are great choices.
For those with pre-diabetes, about three to five servings of vegetables should be part of a healthy diet. Vegetables such as carrots and tomatoes, and greens like cabbage, spinach and kale make excellent choices. They are low in calories and fat. You can eat them raw or cooked.
Lower Carb Fruits
Even pre-diabetics can have fruits in their balanced diets. While fruit does have carbohydrates, keeping a count of them along with the other foods in your diet can help you not to overindulge. Plus, fruit is a healthy alternative to a sugary snack. Choose fresh fruits like apples, melon, oranges and bananas.
Meat and Protein
Protein and lean meats are an important part of every diet, especially those with pre-diabetes. Lean meat like chicken is a great source of energy and doesn't contain carbohydrates. Other sound choices in this category include fish, legumes, eggs, and lean red meat.
If you have diabetes or pre-diabetes, you should aim to ingest about two to three servings of dairy products each day. Some dairy products have low carbs and can be very healthy. Two such products are no-sugar-added yogurt and low-fat milk. Other dairy products include cottage cheese, sugar-free pudding, and low-fat cheese.
You can include dessert in your diet if it is the low-sugar, low-carb or sugar-free variety. These can include no-sugar-added frozen yogurt, sugar-free ices, and many other sugar-free desserts. While a dessert may be sugar free, also be aware of the carbohydrates. Read the nutrition label for this information, and if you are at a restaurant, ask if there is a nutrition guide.