A prediabetes diet can be beneficial for everyone, not just those at risk for type 2 diabetes. By choosing fruits, vegetables, whole grains, and lean proteins, you can help keep your blood sugar levels stable and reduce the risk of developing diabetes. Experts predict that the number of people with diabetes will increase significantly in the next two decades. According to the International Diabetes Foundation, more than 12 percent of adults may have diabetes by 2045 if current trends continue. The CDC reports that over 96 million American adults currently have prediabetes, a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. The good news is that there are many ways to prevent type 2 diabetes or slow its progression, including maintaining a balanced diet. Maintaining a healthy weight is crucial, especially for those with type 2 diabetes. Losing weight can help reduce insulin resistance and may delay or prevent complications. Here are 10 golden rules for healthy eating if you have prediabetes: 1. Choose whole grains over refined grains. 2. Eat a variety of colorful fruits and vegetables. 3. Opt for lean proteins like chicken, fish, and legumes. 4. Limit sugary drinks and snacks. 5. Watch your portion sizes. 6. Include healthy fats like those found in nuts and avocados. 7. Stay hydrated by drinking plenty of water. 8. Avoid processed foods. 9. Plan your meals and snacks ahead of time. 10. Monitor your blood sugar levels regularly. In addition to diet, regular exercise is essential for preventing type 2 diabetes. Aim for at least 30 minutes of aerobic exercise most days of the week and include strength training two to three times per week. Simple changes like parking farther from the entrance, using stairs instead of elevators, and taking a walk during lunch can help increase your activity levels. Remember, the best way to prevent type 2 diabetes is to lead a healthy lifestyle, which includes making smart food choices and staying active. Don't wait for a prediabetes diagnosis to make changes; prevention is always better than cure.