12 Prediabetes Foods to Avoid—and Plenty More to Enjoy

Best lunch: Mega salads

No surprise for any meal plan, but particularly for a prediabetes diet, non-starchy veggies should take up the most space on your plate. This includes picks like leafy greens, zucchini, broccoli, bell peppers, onions, mushrooms…the list goes on! Not only does a larger intake of produce help drive down type 2 diabetes risk, but these foods are loaded with vitamins, minerals and fiber, plus thousands of phytonutrients, which work in numerous ways to protect your heart and keep blood sugar under control.

Feel free to top your mega salad with legumes, like lentils or beans, or lean meats like sliced chicken, plus an olive oil-based vinaigrette.

Snacks like this may be a go-to for prediabetics because they’re low in carbs, but their overall nutrition profile is lacking. Typically high in saturated fat and sodium, these products can contribute to heart disease. Instead, aim to fit more nutrient-rich foods into your diet over simply carb-free ones.