BY SANDRA GUY

Diet upstages even stress and genetics in helping people with pre-diabetes maintain healthy blood sugar levels.

If you’re on your way to developing Type 2 diabetes, which in turn increases your risk of heart attack, you can act now to stop the damage.

And why not start in November — American Diabetes Month?

The first step is to stop drinking sweetened beverages such as lemonade, fruit juices, coffee drinks and alcohol, says Dietitian Julia Zumpano, RD, LD.

Next, figure out how you might be adding hidden sugars to your diet. These could come from agave, honey, candy, syrups, baked goods, and jams and jellies.

Then cross off white foods that add no nutritional value such as crackers, pretzels, pasta, white rice and white bread.

As you swear off these foods — they’re all fattening — think of how much better you will feel when you eat wisely. Better alternatives include Farro, barley, buckwheat and yams or sweet potatoes.

“Limit your carb intake to about one cup (or two slices of bread) per meal,” Zumpano said.

Another key food source is protein, since it slows the rate that carbohydrates enter your bloodstream. It can also help you feel full.

Healthy proteins include eggs, fish, tofu, nuts and seeds, dried peas and beans, and partially skim cheese and cottage cheese.

Such major changes will require discipline, time and hard work — but they’ll be worth it.