Managing pre-diabetes often feels confusing, especially when you’re unsure which foods support stable blood sugar and which ones cause spikes. This Pre-Diabetes Food Chart gives you a quick, easy-to-understand breakdown of what to eat more of, what to limit, and what to avoid. It’s designed to help you make confident food choices every day without guessing or searching online.
All foods listed are organized into clear sections based on real pre-diabetes nutrition guidelines
and match the data in your chart files.
⭐ WHAT’S INCLUDED
You’ll receive 3 high-quality PDFs:
A4 Size
A5 Size
US Letter Size
All files are print-ready and perfect for your fridge, binder, or meal-planning folder.
⭐ FOOD CATEGORIES INCLUDED
✔ EAT MORE (Blood Sugar-Friendly Foods)
Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, tomatoes, cucumbers, green beans
Fruits: Berries, apples, pears, citrus fruits, cherries, plums, kiwi, peaches
Lean Proteins: Poultry, eggs, tofu, beans, tempeh, fatty fish (salmon, tuna, mackerel), lean beef/pork
Whole Grains: Oats, quinoa, brown rice, barley, bulgur, millet, whole wheat bread, whole grain pasta
Healthy Snacks: Greek yogurt, nuts/seeds, raw veggies with hummus, popcorn, wholemeal crackers
Healthy Fats: Olive oil, flaxseed, cashews, pistachios, almonds, avocado, omega-3 eggs
✔ LIMIT (Foods that may raise blood sugar moderately)
Refined carbs: White bread, white rice, white flour, tortillas, pastries, sugary cereals
Condiments: Ketchup, BBQ sauce, honey mustard, teriyaki, salad dressings
High-fat foods: Snack foods, creamy sauces, baked goods, palm oil, coconut oil
✔ AVOID (High-sugar or highly processed foods)
Processed Foods: Fast food, frozen meals, packaged snacks, instant meals
Sugary Beverages: Soda, sweetened tea, energy drinks, fruit juices with added sugar
Full-Fat Dairy: Cream cheese, butter, flavored milk, condensed milk, high-fat yogurt
Processed Meats: Bacon, sausage, hot dogs, pepperoni, deli meats, smoked meats
⭐ WHY THIS CHART IS USEFUL
Helps reduce confusion around everyday food choices
Makes grocery shopping easier
Supports stable energy and fewer blood sugar spikes
Saves time searching for “what to eat”
Helpful for meal planning and portion awareness
Perfect for anyone with pre-diabetes, insulin resistance, family history of Type 2 diabetes, or those trying to improve overall blood sugar health.
📥 HOW TO DOWNLOAD
After purchase, you can download your files:
From your Etsy account → Purchases & Reviews → Download Files
Via email sent to your Etsy-registered address
(Downloads are not available in the Etsy app — please use a web browser.)
📌 IMPORTANT NOTES
This is a digital download, no physical item will be shipped.
Always consult a healthcare provider for personalized medical advice.
Colors may vary depending on printer and screen settings.
