You can take steps to help protect your health. One step involves being smart about the foods and drinks you select to fuel your body.

A diagnosis of prediabetes, as well as other factors, increases your chances of developing Type 2 diabetes.^[1]

How diet affects diabetes risk

Close to 30 years of scientific research suggests that making healthier food choices (along with lifestyle changes like being physically active) can help prevent Type 2 diabetes.^[2] Findings from the national Diabetes Prevention Program (DPP) and DPP Outcomes Study (DPPOS) show that adopting a healthier diet and lifestyle can cut your risk of Type 2 diabetes by 58% to 71% in just 3 years.^[3] Even after 10 years, program participants still had a 34% lower diabetes risk.^[4]

Better nutrition for people with prediabetes

If you have prediabetes [1] or diabetes risk factors, these 3 steps may help prevent Type 2 diabetes.

1. Pay attention to portions

The amount of food we put on our plates—at home and in restaurants—has grown over the last couple of decades.^[5] Larger portions can mean more calories, which can lead to an unhealthy weight and diabetes.^[6]

Figuring out portion sizes can be tricky. But you can become a pro by following the American Diabetes Association’s (ADA) Diabetes Plate Method (which closely mirrors MyPlate from the U.S. Department of Agriculture or USDA).^[7] Both methods offer a simplified way to help manage portion sizes and eat healthier.

The Diabetes Plate Method and MyPlate recommend using a 9-inch plate (the average size of a lunch plate). For each meal, aim to fill:

• Half the plate with non-starchy vegetables: Vegetables like asparagus, broccoli, and salad greens are lower in carbohydrates(carbs). Being lower in carbs generally means a smaller rise in blood glucose (blood sugar) levels.^[8]
• A quarter of the plate with lean proteins: Protein [3] helps your body repair muscles and tissues.^[9] Because it takes longer for your body to break down protein, you may feel full longer and be less likely to reach for snacks.^[10] 
• The remaining quarter of the plate with complex carbohydrates: Complex carbs include whole grains, starchy vegetables like potatoes, fresh fruit, and some starchier beans and legumes. It takes longer to digest these types of carbs compared to simple carbohydrates, such as cookies and sweetened breakfast cereals.^[11]

2. Get familiar with the Nutrition Facts label

The Nutrition Facts labels on products tell you how many calories, as well as grams of carbohydrates, sugar, fats, and fiber are in a serving of that food or drink.^[12] A food or beverage may have more than 1 serving. If you consume a bag of chips that contains 4 servings, you need to multiply the calories, fat, carbohydrates, and other items by 4.^[13]

3. Choose foods that help prevent diabetes

Making smart food choices doesn’t have to mean giving up the foods you love. As with many things in life, moderation is key. By making smart food choices most of the time, you can choose sensible serving sizes to indulge some of the time.

Try these dietary changes if you have prediabetes:

Stock up on whole grains

Whole grains like oats, barley, and brown rice, as well as whole-grain products like whole-wheat pasta and bread, have nutrients and fiber.^[14] Because whole-grain foods take longer to digest, they may cause a slower increase in blood glucose levels.^[15] Many people with prediabetes and diabetes still count carbohydrates from whole grains to ensure they fit into their overall carbohydrate meal goals.

Refined-grain products like white bread, white rice, and white flour generally have fewer nutrients or fiber.^[16] They cause a faster spike in blood glucose.^[17]

Cut back on added sugars

While sugar doesn’t cause diabetes, it can raise blood glucose.[18] Plus, too much sugar can lead to unwanted weight gain.^[19] Plus, your pancreas works harder to maintain healthy blood glucose levels when there’s a lot of sugar in your diet.^[20] Many processed foods, such as baked goods, cereals, granola bars, and even condiments like ketchup and salad dressing, have added sugars.^[21] Check the Nutrition Facts label to select low- or no-sugar items.

Eat the right meats

Eating red meat or processed meats every day may increase your risk of diabetes.^[22]  These meats also tend to be higher in saturated fats, which can also contribute to diabetes.^[23] An occasional steak or pork chop is fine. But leaner protein sources, such as fish, chicken, eggs, beans, and dairy products provide protein without significantly increasing diabetes risk.^[24]

Fill up on fiber-rich foods

Fruits, vegetables, whole grains, plus beans and legumes are good sources of fiber.^[25] Fiber makes you feel full longer, so you’re less likely to snack.^[26] Also, research suggests that a high-fiber diet may lower the risk of Type 2 diabetes by boosting the amount of healthy bacteria in your digestive system.^[27]

Skip the sugary drinks

Sip sodas, juices, sports drinks, and flavored milks with added sugar sparingly.^[28] One study found that drinking 1 or more sugary drinks per day raised the risk of Type 2 diabetes by 83% compared to drinking 1 sugary beverage per month.^[29] Quench your thirst instead with water, unsweetened tea, or seltzers.  Alcoholic beverages also have sugar and unnecessary calories, so enjoy those in moderation too.^[30]

In summary: Focus on foods to help prevent diabetes

When you start making dietary changes, you may need to spend more time in the grocery store reading labels and comparing products. But in time, you’ll know which healthier products you enjoy and in what amounts. You can also ask your health care team, including a dietitian, for help.

Remember, dietary changes are only one part of helping to reduce the risk of diabetes. It’s also important to maintain a healthy weight, move more, manage stress, and get ample sleep. Talk to your health care provider before making any changes to your diet or exercise routine.

Now that you know more about how the foods you eat affect diabetes risk, you may be curious about how to make smarter choices when shopping. The Sincerely Health nutrition tools in the app can help.

You can start by downloading the grocery app. You’ll save $10* on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
• Earn 10 points for each  item you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

Sign up for Sincerely Health and create a nutrition profile to help reduce your risk of developing prevent prediabetes and diabetes today!

Download your app on the App Store today

FAQs about what to eat to help reduce your risk of developing prediabetes

Can you reduce your risk of developing prediabetes?

You can help reduce your risk of developing  prediabetes by maintaining a healthy weight, making smart food choices, and staying physically active.[31]

What are the best foods to help reduce your risk of developing  diabetes?

Complex carbohydrates like whole grains, lean proteins, and non-starchy vegetables are among the best foods to help reduce your risk of developing diabetes.

What is the Diabetes Plate Method?

The Diabetes Plate Method from the American Diabetes Association helps you find the right balance of protein, carbohydrates, and vegetables. Using a 9-inch plate also helps control portion sizes.[32]

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[1] Centers for Disease Control and Prevention (CDC). Prediabetes: Your Chance to Prevent Type 2 Diabetes. Last reviewed May 15, 2024. https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html

[2] Harvard Health Publishing. Healthy Lifestyle Can Prevent Diabetes (and Even Reverse It). Last reviewed October 20, 2023. https://www.health.harvard.edu/blog/healthy-lifestyle-can-prevent-diabetes-and-even-reverse-it-2018090514698

[3] National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes Prevention Program. Last reviewed August 21, 2021. https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp 

[4] National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes Prevention Program. Last reviewed August 21, 2021. https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp

[5] National Heart, Lung and Blood Institute. Larger portion sizes contribute to obesity problem. Last reviewed February 13, 2013. https://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm

[6] National Heart, Lung and Blood Institute. Larger portion sizes contribute to obesity problem. Last reviewed February 13, 2013. https://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm

[7] American Diabetes Association. What Is the Diabetes Plate? Last reviewed February 20, 2020. https://diabetesfoodhub.org/blog/what-diabetes-plate; USDA. What Is My Plate? https://www.myplate.gov/eat-healthy/what-is-myplate

[8] American Heart Association. Carbohydrates. Last reviewed September 12, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates; Cleveland Clinic. Carbohydrates. Last reviewed March 8, 2024. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

[9] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[10] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[11] American Heart Association. Carbohydrates. Last reviewed September 12, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates; Cleveland Clinic. Carbohydrates. Last reviewed March 8, 2024. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

[12] FDA. How to Understand and Use the Nutrition Facts Label. Last reviewed March 5, 2024. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

[13] FDA. How to Understand and Use the Nutrition Facts Label. Last reviewed March 5, 2024. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label; Centers for Disease Control and Prevention (CDC). On Your Way to Preventing Type 2 Diabetes. https://www.cdc.gov/diabetes/pdfs/prevent/On-your-way-to-preventing-type-2-diabetes.pdf

[14] Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain

[15] BMJ. Intake of Whole Grain Foods and Risk of Type 2 Diabetes: Results from Three Prospective Cohort Studies. Last reviewed July 8, 2020. https://www.bmj.com/content/370/bmj.m2206

[16] Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain

[17] Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain; BMJ. Intake of Whole Grain Foods and Risk of Type 2 Diabetes: Results from Three Prospective Cohort Studies. Last reviewed July 8, 2020. https://www.bmj.com/content/370/bmj.m2206

[18] Cleveland Clinic. Can Too Much Sugar Cause Diabetes? Last reviewed January 11, 2024. https://health.clevelandclinic.org/can-you-get-diabetes-from-eating-too-much-sugar

[19] Cleveland Clinic. Can Too Much Sugar Cause Diabetes? Last reviewed January 11, 2024. https://health.clevelandclinic.org/can-you-get-diabetes-from-eating-too-much-sugar

[20] Cleveland Clinic. Can Too Much Sugar Cause Diabetes? Last reviewed January 11, 2024. https://health.clevelandclinic.org/can-you-get-diabetes-from-eating-too-much-sugar

[21] American Heart Association. Sugar 101. Last reviewed November 2, 2021. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101

[22] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[23] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[24] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[25] Academy of Nutrition and Dietetics. Easy Ways to Boost Fiber in Your Diet. Last reviewed February 26, 2021. https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet#

[26] Harvard Health Publishing. Should I Be Eating More Fiber? Last reviewed February 27, 2019. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927#

[27] American Heart Association. How Might Fiber Lower Diabetes Risk? Your Gut Could Hold the Clues. Last reviewed March 28, 2024. https://www.heart.org/en/news/2024/03/28/how-might-fiber-lower-diabetes-risk-your-gut-could-hold-the-clues#; Circulation Research. Gut Microbiota and Blood Metabolites Related to Fiber Intake and Type 2 Diabetes. Last reviewed March 28, 2024. https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.123.323634 

[28] Harvard T.H. Chan School of Public Health. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

[29] Harvard T.H. Chan School of Public Health. Simple Steps to Preventing Diabetes. https://nutritionsource.hsph.harvard.edu/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/

[30] National Institute of Diabetes and Digestive and Kidney Diseases. Your Game Plan to Prevent Type 2 Diabetes. Last reviewed February 2017. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/game-plan

[31] Lutheran Health Network. 7 Tips to Prevent Prediabetes. https://www.lutheranhospital.com/health-library/399

[32] American Diabetes Association. What is the Diabetes Plate? Last reviewed February 20, 2020. https://diabetesfoodhub.org/blog/what-diabetes-plate

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