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Food and Prediabetes

Common Questions About Food and Prediabetes

Do you know what Prediabetes questions women ask me more than anything? Questions about food! Can I eat this? Should I avoid that? Is a little of this ok?

All these questions have simple answers! Let's get started with the Common Questions About Food and Prediabetes.


We've got a lot of ground to cover, so let's dive right into our Common Questions About Food and Prediabetes.

I'll give you a quick answer and then, if you want to read more you can do that as well.

#1 - Can I Eat Carbs If I Have Prediabetes?

Yes! You can eat carbohydrates! 

Carbs are totally fine to eat! But MAKE SURE you focus on eating complex carbohydrates and avoid refined carbohydrates.

Complex Carbohydrates are REAL plants as they occur in nature:

  • None of the plant has been altered.
  • No part of the plant has been taken away. 
  • No vitamins or minerals have been removed.
  • No fiber has been stripped from the plant.

In contrast, Refined Carbohydrates are plants that have been changed in a factory AND NEVER occur in this way in nature.

To see examples of refined carbs and complex carbs (so you don't make mistakes), click here or on the image below.

Prediabetes and Carbs

If someone is telling you to not eat carbs, or to eat a low carb diet, click here and read this

#2 - Can I Eat Potatoes If I Have Prediabetes?

Yes and no.

Some whole potatoes are grown to be very starchy and have little fiber...that means you digest these potatoes quickly and your blood sugar goes quite high (not good).

AND potatoes that have been overcooked, like french fries or potato chips, are also poor choices of potatoes.

Why? Because these potatoes get digested quickly too, so that gives you high blood sugar.

So what's the solution when it comes to potatoes?

Stick with baby potatoes or red potatoes!

To learn what kind of potatoes you should avoid, click here or on the image below.

Prediabetes and Potatoes

#3 - Can I Eat Dairy If I Have Prediabetes?

Dairy will cause problems for Prediabetics for a number of reasons.

  • Dairy is high in saturated dietary fat and cholesterol – the 2 main dietary culprits that raise your cholesterol levels. High cholesterol levels increase your risk for Heart Disease and Diabetes.
  • Every glass of milk is packed with sugar (not added sugar, but natural sugar!)

To find out just how much sugar is in a glass of milk (it's wayyy more than you think!), click here or on the image below. 

Prediabetes and Dairy

#4 - Can I Eat Pasta If I Have Prediabetes?


BUT! First you need to know what kind of pasta is safe to eat! 

Some high fiber pastas are totally fine to eat.

Why? Because you experience very slow digestion and your blood sugar isn't affected much.

But other processed high fiber pastas are terrible for you and just leave you with terrible gas, bloating and cramps.

To learn what kinds of high fiber pastas are okay and which are not, click here or on the image below.

Prediabetes and Pasta

#5 - Can I Eat Grains If I Have Prediabetes?

Yes, and you should!

But MAKE SURE you stick with whole grains rather than refined grains.

Whole grain flour is ok too!

Examples of whole grains include brown rice, wild rice, whole oats, whole wheat, whole kamut, whole spelt, steel cut oats, quinoa, whole grain flour, sorghum flour, oat flour, whole wheat flour.

To learn what's a suitable serving size of whole grains, click here or on the image below.

Prediabetes and Whole Grains

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

#6 - Can I Eat Fruit If I Have Prediabetes?

Yes! If someone tells you that you can't eat fruit, they don’t know what they are talking about!

Fruit is packed with nutrients and antioxidants. (this is good)

Your body uses these nutrients and antioxidants to fight off inflammation. This is especially important because high blood sugar causes inflammation!

But MAKE SURE you stick with whole fruit and avoid processed fruit or fruit juice.

NOTE! There is ONE fruit that you have to treat differently! To find out which fruit that is, click here or on the image below.   

can I eat fruit with prediabetes

#7 - Can I Eat Popcorn If I Have Prediabetes?

Popcorn is a whole grain so yes, you can eat it.

But MAKE SURE you stick with air-popped popcorn and control your toppings!

To learn what's a suitable serving size of popcorn AND why microwave popcorn is super bad for you, click here or on the image below.

Prediabetes and Popcorn

#8 - Can I Eat Chocolate If I Have Prediabetes?

Yes and no.

Milk chocolate is BAD. Dark chocolate is GOOD!

Why is this so?

Dark chocolate has very little sugar, is packed with antioxidants, and even has fiber in it!

In contrast, milk chocolate is just the opposite, which makes it a nightmare for blood sugar control.

To see a side-by-side comparison of dark chocolate vs milk chocolate (hint: milk chocolate is packed with sugar), click here or on the image below. 

Prediabetes and Chocolate

#9 - Can I Drink Alcohol If I Have Prediabetes?

It's better if you don't.

Avoiding alcohol is the smart choice if you're serious about reversing your Prediabetes (and if you want to avoid cancer too!)

Alcohol can cause erratic blood sugar control even many hours after you drink.

Alcohol also raises cholesterol and increases your blood pressure.

To learn about the other health hazards that are linked to drinking alcohol, click here or on the image below.

Prediabetes and Alcohol

#10 - Can I Eat Sugar If I Have Prediabetes?

A little bit is ok as long as it's natural.

Natural sugar means it's been minimally processed...so raw honey, maple syrup, coconut sugar or molasses is fine.

To learn how much sugar per day is ok (don't worry...it's enough sugar so you can have a healthy muffin or healthy cookie!), click here or on the image below.

Prediabetes And Sugar

And if you're wondering about fake sugars like Splenda (Sucralose), Aspartame, or others click here or on the image below.

Or if you're concerned about why you keep on gaining weight even though you eat fake sugars, you must to read this: click here or on the image below.

Artificial Sweeteners And Prediabetes

Need More Food Help?

Want more help with meals, salads and snacks so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes?

(Yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!)

Then click here or on the image below.

Need More Help Staying on Track?

Our ONLINE Diabetes Prevention Healthy U Group helps women JUST LIKE YOU stay on track and get healthy again!

Our goal is to REVERSE: 

What Do We Do in the Healthy U Group? We all work together and learn how to make food, exercise and lifestyle changes. We have lots of fun and it works!

Our Healthy U Group is for women only! Want to join us? Learn More HERE

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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