June 17, 2026
ByMarygrace Taylor,
Health Writer
- Reviewed byNancy Oliveira, MS, RD, LDN, CDCES,
Contributor; Editorial Advisory Board Member, Harvard Health Publishing
Summary
A prediabetes diet is an eating plan that may help prevent prediabetes from turning into full-blown diabetes. Many different foods can fit into this style of eating, including fruits and vegetables, beans and legumes, lean proteins, whole grains, and healthy fats. While no foods are off-limits, prediabetes diets generally are low in sugary foods, refined carbohydrates, fast foods, fried foods, and alcohol.
There’s no one prediabetes diet. But following healthy eating habits can help you lower your blood sugar and reduce your risk for developing full-blown diabetes.
“It’s not about single foods or ‘super’ foods but the overall eating pattern. Focusing on the average of what you eat also allows for small treats and occasionally dining out,” says Nancy Oliveira, a Wellness Service at Harvard-affiliated Brigham and Women’s Hospital.
Here’s how you can update your menu to protect your health.
What is prediabetes?
Prediabetes is a condition in which your blood glucose (sugar) is higher than it should be — but not high enough to count as diabetes. With prediabetes and type 2 diabetes (which accounts for 90% to 95% of diabetes cases in the U.S.), high blood glucose occurs when your body is unable to use insulin efficiently. Over time, your body becomes unable to produce enough insulin. Insulin is the hormone that helps your body move blood sugar from your bloodstream into your cells for energy.
An optimal fasting blood glucose level is usually 70 to 99 milligrams per deciliter (mg/dL). When you have prediabetes, your fasting blood glucose is 100 to 125 mg/dL. (A fasting blood sugar of 126 mg/dL or higher indicates diabetes.)
Prediabetes can turn into type 2 diabetes when it isn’t managed. That can lead to long-term problems like heart disease, nerve damage, and kidney disease.
How can a prediabetes diet help lower blood sugar?
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