If you're pre-diabetic, there are several eating habits you should avoid, according to a dietitian.

Pre-diabetes affects up to 30% of Americans, and the majority of them are unaware of it.

When blood sugar levels are high but not high enough to be diagnosed with type 2 diabetes, it is called prediabetes. Blood sugar levels in the prediabetes range can remain undetected for years. The American Diabetes Association Risk Test can help you determine your risk.

The Benefits of Mindful Eating in Diabetes Management

Prediabetes can be managed, however, by making lifestyle adjustments. Improved nutrition, exercise, and stress levels all help to lower blood sugar levels and prevent type 2 diabetes. Indeed, according to the CDC's Diabetes Prevention Program, lifestyle modifications can prevent or delay diabetes for up to ten years!

So, what habits should you break in order to manage your prediabetes? Here's what's advised, and for even more healthy eating advice, check out our list of The 7 Healthiest Foods on the Planet.

1. Stop skipping meals.

While eating less frequently may appear to be the best way to control blood sugar, it can fact lead to more blood sugar swings. Skipping meals can lead to increased appetite later in the day, making it difficult to maintain portion control. To maintain blood sugars stable and prevent low blood sugars, eat a healthy meal every 4 to 5 hours.

2. Kick the soda habit.

Sugar content in regular sodas can reach nine teaspoons. Even more troubling is the lack of fiber or protein in sweet drinks, which helps to limit the absorption of the added sugars. If you enjoy regular soda, try switching to diet as a first step to weaning yourself off the sweet drinks.

Other beverages, such as tea, sparkling water, coffee, or zero-calorie drinks, might be used to spice up your beverage repertoire.

These are the 112 most popular sodas, ranked according to their toxicity.

3. Get rid of grazing behaviors.

Grazing or eating regularly throughout the day is a proven method to cause blood sugar levels to rise. Grazing usually results in more frequent blood sugar spikes that grow over the day.

Instead of nibbling, pick one well-balanced food that includes both protein and carbohydrates. An apple and peanut butter, whole-grain crackers and cheese, Greek yogurt and fruit, or almonds and dark chocolate are all simple possibilities.

4. Stop sitting after eating.

While watching TV after a meal can help to balance blood sugar levels, it can also lead to higher blood sugar levels after a meal. Instead, go for a short stroll after your main meal to help your blood sugar levels drop faster. Even ten minutes of physical activity can make a big difference!

Choose more balanced meals instead.

It's not just what we eat that affects our blood sugar levels; it's also the dietary combinations we choose. A high-carb dinner, for example, will almost certainly cause blood glucose levels to rise. Choosing a carb and mixing it with protein, healthy fat, and vegetables, on the other hand, will produce a completely different blood sugar reaction.

When feasible, choose balance by focusing on a balanced plate. To achieve optimal balance at each meal, emphasize lean protein, a non-starchy vegetable, healthy fat, and a portion-sized carb.

For even more diabetic advice, go and try out my #1 recommendation, proven winner and constantly getting better! Dr. Marlene Merritt's Smart Blood Sugar has been the leading Blood Sugar solution since 2014.

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