12 Prediabetes Foods to Avoid—and Plenty More to Enjoy

Avocado Toast with Egg - 4 Ways - FeelGoodFoodieBest breakfast: Eggs and avocado

Eggs are a great food to enjoy as they’re so versatile. Besides being fast and easy to prepare, they’re also a good source of protein for a prediabetes diet. And while you may be nervous about the cholesterol, research shows that in the context of a healthy diet, eating eggs in moderation doesn’t have a negative effect on your heart health. Avocado also tops this list because it’s rich in monounsaturated fatty acids, heart-healthy fats that have been shown to improve fasting blood glucose levels.

Ham and Cheese Sandwich with Lettuce,Cucumber and red onion

Worst lunch: Deli sandwiches

Veering away from processed meats, including deli meat, is a good idea for people with prediabetes. In one 2018 study published in the Journal of Hepatology, people who ate more processed and grilled red meats were at increased risk of insulin resistance (a sign of unhealthy blood sugar levels) and non-alcoholic fatty liver disease, which has been linked to type 2 diabetes.

The sodium and nitrates in processed meats may impair artery health, insulin secretion and glucose tolerance, while grilling can release chemicals that also affect insulin resistance. Rather than deli meat, choose one of the best meats for people with diabetes.