Harvard experts recommend 7 foods to reverse your pre-diabetes and prevent it from turning it into diabetes in long term

Prediabetes warns you that your blood sugar levels are higher than normal. It can develop due to factors like insulin resistance, obesity, not exercising, poor diet, and genetics. Some of the common symptoms include increased thirst, frequent urination, and exhaustion. But the good news is that making positive lifestyle changes can help you keep blood sugar levels under control. Recently, Harvard experts recommended 7 foods that you must include in your diet. Reason? They might not only reverse prediabetes but also reduce the risk of developing Type 2 diabetes over time.

7 foods to reverse pre-diabetes

Non-starchy vegetables

Certain vegetables, including broccoli, leafy greens, and peppers are rich in fibre and packed with nutrients. They help in stabilising blood sugar levels and improving insulin sensitivity without causing any sharp glucose spikes.


Lean protein

Adding protein sources like fish, eggs, lentils, and poultry slows digestion, promoting satiety. As a result, it aids in balancing out blood sugar levels while also preventing you from overeating throughout the day.

Fresh fruits

Whole fruits like berries, apples, and oranges are filled with essential vitamins and dietary fibre. This slows natural sugar absorption, offering a healthy alternative to processed sweets, which also have a low glycemic index.

Whole grains and starchy vegetables

Oatmeal, quinoa and sweet potatoes deliver complex carbohydrates and fibre. These foods slows down digestion, stopping abrupt blood glucose surges. They are also known to keep your energy steady throughout the day/.

Low-fat dairy

Dairy options like plain Greek yogurt and low-fat milk are infused with high-quality protein as well as essential calcium. This supports in your metabolic health and keeps your weight in check. But Harvard experts suggest consuming them in moderation.

Healthy fats

Avocados, nuts, and olive oil have monounsaturated and polyunsaturated fats, which means they are great for reducing inflammation, enhancing insulin sensitivity, and keeping you satiated for long after meals.

Water and unsweetened drinks

Last but not least, water works wonders to alter pre diabetes. Harvard experts recommend staying hydrated with either plain water or unsweetened beverages. They help flush out excess glucose through urine without adding unnecessary sugar or calories.

Foods to avoid with prediabetes

People with prediabetes must be mindful of their food choices. According to Medical News Today, they must limit sugary beverages, like soft drinks and sweetened drinks, as they can significantly contribute to blood sugar spikes. Apart from that, foods high in sugar, like candies and sweets, must also be consumed sparingly. Experts also warn against consuming too many refined carbohydrate-rich foods, such as French fries, as they may disrupt your blood sugar regulation. Additionally, people with prediabetes must also reduce the intake of red and processed meats to support better overall health.