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Good Carbs & Foods for a Prediabetic

Type 2 diabetes does not occur overnight. It sneaks up on a person before it strikes. Health care professionals refer to the diabetes precursor as prediabetes. Once diagnosed with prediabetes, the patient may develop type 2 diabetes within 10 years, according to MayoClinic.com. Fortunately, it does not have to happen. One step to reducing the risk of developing diabetes is diet change.

  1. Fruits and Vegetables

    • Fruits and vegetables such as cucumbers, cabbage, broccoli, eggplant, kiwi, oranges, apples, raspberries, blueberries and grapefruit make a good addition to the prediabetic person's diet. The American Dietetic Association (ADA) recommends fruits with edible skins and edible seeds for an extra dose of fiber. According to the Joslin Diabetes Center, fiber offers two advantages: It may help control glucose levels and it helps you feel full on fewer calories. A man under age 50 with prediabetes can lower his chances of developing diabetes by consuming 38 grams of fiber per day; a women under 50 can lower her odds with 25 grams per day according to the American Academy of Family Physicians (AAFP).

    Beans and Legumes

    • Beans and legumes also offer a dose of fiber for those with prediabetes. In addition, they offer a healthy source of protein, according to the ADA. Examples of beans to add to the prediabetic diet include lima beans, black beans, refried beans, soybeans and lentils.

    Whole Grains

    • Opting for whole grains over the refined variety can help the prediabetic, according to the AAFP. In addition to fiber, whole grains pack phytonutrients, zinc, B vitamins and selenium, says the Defeat Diabetes Foundation. Whole grains include such foods as whole grain pasta, whole grain bread, oatmeal, couscous, brown rice, wild rice and popcorn.

    Fish

    • Fish, as well as other meats, lack carbohydrates. Therefore, fish will not increase blood glucose levels, according to the ADA. Fish also adds protein and good fats into the diet, such as omega-3 fatty acids. The Joslin Diabetes Center recommends that people consume fish like albacore tuna, sardines and salmon at least twice a week.

    Lifestyle Changes

    • With the proper lifestyle changes, prediabetes does not have to develop into full-blown diabetes. Working with a physician, diabetes educator or registered dietitian can help a people set goals, find appropriate foods and improve their diet. Exercise and weight loss is another key lifestyle adjustment that can help reduce the chance of developing diabetes. The Joslin Diabetes Center recommends at least 150 to 175 minutes of moderate exercise each week.

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