12 Prediabetes Foods to Avoid—and Plenty More to Enjoy

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Eighty eight million American adults—more than 1 in 3—have prediabetes, according to the Centers for Disease Control and Prevention. If you know which prediabetes foods to avoid, it can make a big difference in averting type 2 diabetes.

What Is Prediabetes?

Prediabetes is a health condition where blood sugar levels are higher than normal—but not high enough to be considered full-blown diabetes. You can prevent prediabetes from progressing to type 2 diabetes with healthy lifestyle choices, including the right diet and exercise. It’s important not to cut out carbohydrates completely when managing prediabetes, but to eat enough of them spaced out throughout the day to keep your blood sugar levels steady.

Here are some examples of foods to limit—and others to add—while building a prediabetes diet plan.

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Worst breakfast: Bagels, breakfast cereals and bacon

Highly refined grains like bagels made from white flour and cereals aren’t the best breakfast choices for your prediabetes because they lack the fiber that blunts your blood sugar response. (Besides, some cereals are packed with sugar; it’s important to read the nutrition label carefully.) You can still eat these on occasion, but you should aim to limit these in your diet. Bacon also shouldn’t be a frequent food. While it’s low in carbs, it’s high in saturated fat and preservatives like nitrates.

There are healthy alternatives available, like whole grain cereals and breads, as well as turkey and vegan bacon. Just make sure to choose products with minimal additives.<