Prediabetic, what to eat?

My doctor gave me in impression all I needed to do was reduce calories and increase my exercise to get me back to the normal range. I say eat the foods you like in less quantity and exercise most days per week for 30 minutes.

The dietician told me to lose weight as little as 10% makes a huge difference . Get in some exercise she recommended taking a walk after every meal if possible not a long strenuous walk either just 20 minutes , this helps keep your blood sugar levels down . She said to get in a variety of foods , good carbs , lean meats and fish , lower fat dairy , lots of veggies etc . Berries are a good choice , citrus fruits , lots of fiber rich foods beans , lentils for example . She said you have to eat healthy and something you can live with the rest of your life if it's too strict you won't be able to stick with it . It has worked for me it's been 6 yrs and my levels are good and no meds . Best of luck you can do this .
https://www.diabetes.ca/diabetes-and-you/living-with-prediabetes

I feel for you as I'm in the same situation. Your doctor can provide the best guidance, but mine told me to take an Omega 3 supplement, exercise to lose some weight, and to cut back on carbs and to not eat them at all in the evening.

if you're just prediabetic, going for a couple continuous walks can help burn some calories and lower blood sugar. my blood sugar is always lower after a 20 minute or longer walk.

if you're not on medication for your blood sugar, you might want to avoid higher sugar foods. i avoid most fruits and fruit juices, (apples and cherries are fairly low glycemic index if you need fruit), eat sugar free ice cream, candy and and fudgecicles in moderate to low amounts. i sweeten with stevia instead of sugar, although if you're pre, you can probably use xylitol, but watch out as until your body adjusts to it and malitol in most things like no sugar ice cream, it can have a laxative effect.

eat smaller portions of complex carbs - with grain and corn chips i tend to eat a half to three quarters of a portion, weighed dry before preparing. eat lots of broccoli, brussell sprouts and stuff like that - it's super low in calories and much of its carbs are actually fiber, which won't increase blood sugar. find tasty dressings for salad that are very low sugar but high on taste, as you want to enjoy your food. i use galeo's ginger wasabe as my fave, and half a serving of ken's steakhouse lite blue cheese is yummy, and you can mix either with low fat sour cream as another taste.

definitely ask about a dietician, but also double check what they tell you. also try this book - The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed. excellent read by a nurse who did a lot of research.