Prediabetes Diet: A Beginner’s Guide and Meal Plan

The prediabetes diet is a crucial tool for individuals at risk of developing diabetes. It focuses on maintaining stable blood sugar levels, which can be achieved by consuming a balanced meal plan consisting of approximately 45-60 grams of carbohydrates per meal. By following a prediabetes diet, individuals can reduce their risk of progressing from prediabetes to type 2 diabetes.

The main function of the prediabetes diet is to regulate blood glucose levels and improve insulin sensitivity. It is important because prediabetes is a condition characterized by higher-than-normal blood sugar levels, which can lead to diabetes if not properly managed. By adopting a prediabetes diet, individuals can prevent or delay the onset of diabetes and its associated complications.

The main benefit of following a prediabetes diet is the reduction of insulin resistance and the promotion of weight loss. By consuming a balanced diet with controlled carbohydrates, individuals can improve their body’s ability to utilize insulin, leading to better blood sugar control. However, individual results may vary, and the main adverse effect of the prediabetes diet is the potential for nutrient deficiencies if not properly planned or monitored, so it is advisable to consult with a registered dietitian or healthcare professional for personalized guidance.

EatProteins.com is a reader-supported platform. Purchases made through our links may earn us a commission at no extra cost to you.

What is a prediabetes diet?

A prediabetes diet, also known as a medical nutrition therapy for prediabetes, is a scientifically backed eating plan designed to manage blood sugar levels and prevent the progression of type 2 diabetes.

“Nutritional therapy is a cornerstone for people with prediabetes to delay or halt progression to type 2 diabetes,” says Amutha Ramadas from the Jeffrey Cheah School of Medicine and Health Sciences at Monash University Malaysia.

In a 2020 study conducted by Ramadas and published in the journal Nutrients, 11,211 participants with prediabetes were involved. Ramadas explains, “More than 50% of reported nutritional interventions led to significant improvements in key health parameters such as plasma glucose, serum insulin, serum lipid profile, body mass index, and body weight.”

By following a prediabetes diet meal plan and making these diet changes, individuals can improve their insulin sensitivity, regulate blood sugar levels, and maintain a healthy weight. A prediabetes diet involves portion control and monitoring carbohydrate intake to ensure balanced meals.

However, just with any type of diet, there isn’t a ‘one-size-fits-all’ approach. “The efficacy of a prediabetes diet can vary depending on multiple factors such as genetics, making it crucial for healthcare providers to regularly reassess and tailor the medical nutrition therapy for each individual,” Ramadas adds.

“Given that the diabetes cost in the United States was estimated to be approximately USD 245 billion in 2012, effective nutritional strategies are not just health measures, but also economic imperatives,” says Ramadas.

How does the Prediabetes diet work?

The prediabetes diet works primarily by modulating hormone levels that influence glucose metabolism, insulin sensitivity, and hunger, according to a study by Frankie B Stentz from the Department of Medicine at the University of Tennessee Health Science Center. This is achieved through specific dietary strategies such as balancing carbohydrates, increasing fiber intake, and including lean proteins.

A 2021 study, published in Nutrition, Metabolism and Cardiovascular Diseases compared the effects of a high-protein diet and a high-carbohydrate diet on obese men and women with prediabetes.

“Subjects on the high protein diet had a 100% remission rate of prediabetes, compared to only 33% on the high carb diet, despite similar weight loss,” Stentz points out. “Our results showed that the high protein diet led to a greater increase in incretin hormones like GLP-1 and GIP, which are crucial for improving insulin sensitivity and beta-cell function,” says Stentz.

Portion control is also emphasized in the Prediabetes diet to manage calorie intake and maintain a healthy weight, which is crucial for managing prediabetes. By following this diet, individuals can improve blood sugar control and reduce the risk of developing type 2 diabetes.

What are the health benefits of a Prediabetes diet?

Here are 7 benefits of a prediabetes diet.

1. Decreases the risk of developing type 2 diabetes: Increasing physical activity and losing weight can significantly reduce the risk of developing type 2 diabetes, offering a 58% reduction in risk according to data from the Diabetes Prevention Program.
2. Promotes weight loss: Following a prediabetes diet can help you lose excess weight.
3. Improves overall nutrition: A prediabetes diet focuses on consuming nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
4. Reduces inflammation: The nutrient-dense foods in a prediabetes diet can help reduce inflammation in the body.
5. Lowers blood pressure: Following a prediabetes diet can help lower blood pressure.
6. Reduces cholesterol levels: Adopting a prediabetes diet can help lower cholesterol levels.
7. Decreases the risk of heart disease: By improving nutrition, losing weight, and reducing blood pressure and cholesterol levels, a prediabetes diet can reduce the risk of heart disease.

What are the health risks of a Prediabetes diet?

A prediabetes diet that is not well-balanced can lead to nutrient deficiencies and may exacerbate blood sugar imbalances, increasing the risk of progressing to full-blown diabetes. Additionally, a poorly planned diet can result in low energy levels and difficulties in long-term adherence, potentially leading to weight gain and other metabolic issues.

1. Nutrient deficiencies: Completely eliminating carbohydrates can lead to deficiencies in essential vitamins, minerals, and fiber.
2. Low energy levels: Inadequate carbohydrate intake may result in fatigue and low energy levels.
3. Imbalanced blood sugar levels: Eliminating carbohydrates can cause unstable blood sugar levels, which can be problematic for individuals with prediabetes.
4. Difficulty adhering to the diet: Severely restricting carbohydrates may make it challenging to sustain the diet in the long term.
5. Increased risk of nutrient deficiencies: Cutting out carbohydrates may lead to insufficient intake of important nutrients like B vitamins, magnesium, and dietary fiber.
6. Poor gut health: Carbohydrates provide prebiotic fibers that support a healthy gut microbiome. Restricting them may negatively impact gut health.
7. Limited food choices: A diet that severely restricts carbohydrates may limit food options, making it more difficult to follow a well-rounded and varied eating plan.

Who should follow a Prediabetes diet?

A prediabetes diet is recommended for individuals who have been diagnosed with prediabetes, as it can help manage their condition and reduce the risk of developing type 2 diabetes. This diet is suitable for anyone who wants to improve their overall health and prevent the progression of prediabetes. It focuses on consuming nutrient-dense foods, controlling portion sizes, and maintaining a healthy weight.

A balanced prediabetes meal plan typically includes approximately 45-60 grams of carbohydrates per meal, limited added sugars, and saturated fats. However, individuals with certain health conditions such as kidney disease, eating disorders, or those on specific medications should not follow this diet without consulting a healthcare professional.

How to do a Prediabetes diet?

A prediabetes diet involves making gradual changes to eating habits and incorporating regular exercise into the daily routine. Here’s how you can do it.

1. Plan your meals: Create a balanced meal plan that includes a variety of whole foods such as fruits (aim for 2-4 servings per day), vegetables (aim for 4-5 servings per day), lean proteins (aim for 3-4 ounces per meal), and whole grains (aim for 6-8 servings per day).
2. Monitor carbohydrate intake: Pay attention to the amount and type of carbohydrates consumed. Opt for complex carbohydrates like whole grains, legumes, and non-starchy vegetables, limiting refined carbohydrates and sugary foods.
3. Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.
4. Stay active: Engage in at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, aiming for at least 30 minutes on most days.
5. Increase physical activity: Incorporate strength-training exercises at least twice a week to improve muscle strength and insulin sensitivity.
6. Limit processed foods: Reduce consumption of processed foods high in added sugars, unhealthy fats, and sodium.
7. Choose healthy fats: Include sources of healthy fats in the diet, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.
8. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
9. Seek professional guidance: Consult a registered dietitian or healthcare provider for personalized guidance and support in managing prediabetes.

What changes should be made to a prediabetes diet?

To improve a prediabetes diet, incorporate at least 5 servings of fruits and vegetables, 3 servings of whole grains, and 2 servings of lean proteins daily. Avoid foods high in added sugars, saturated fats, and refined carbohydrates. Here are the main 7 changes to make.

1. Increase intake of fiber-rich foods like whole grains, legumes, and vegetables.
2. Choose lean sources of protein such as fish, poultry, and tofu.
3. Include healthy fats from sources like avocados, nuts, and olive oil.
4. Limit processed foods and opt for fresh, unprocessed options.
5. Reduce consumption of sugary beverages and opt for water or unsweetened drinks.
6. Control portion sizes to maintain a balanced intake of nutrients.
7. Engage in regular physical activity to support weight management and improve insulin sensitivity.

What foods help reverse prediabetes?

To reverse prediabetes, incorporate the following foods into your diet:

1. Fiber-rich foods: Include at least 25-30 grams of fiber per day from whole grains (e.g., quinoa, and brown rice), legumes (e.g., lentils, and chickpeas), and vegetables (e.g., broccoli, and spinach).
2. Lean meats: Choose lean sources of protein such as skinless poultry (e.g., chicken breast), fatty fish (e.g., salmon), tofu, and beans.
3. Healthy fats: Incorporate foods rich in monounsaturated and polyunsaturated fats like avocados, nuts (e.g., almonds, walnuts), and olive oil.
4. Low-glycemic index fruits: Enjoy fruits with a low glycemic index, such as berries (e.g., blueberries, strawberries), apples, and citrus fruits.

What foods are included in a prediabetes diet plan?

A prediabetes diet plan should include foods with a low glycemic index (GI) and high fiber content. Aim for a low GI of 55 or less to prevent blood sugar spikes, and include at least 25 grams of fiber per day. Some examples of foods to include in your meal plan are:

Low Glycemic Index Foods

• Whole grains (e.g., quinoa, barley, brown rice)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Lean proteins (chicken breast, turkey, tofu)

High Fiber Foods

• Vegetables (broccoli, spinach, carrots)
• Fruits (apples, oranges, berries)
• Berries (blueberries, raspberries, strawberries)
• Whole wheat products (whole wheat bread, whole wheat pasta)

What foods should be avoided in a prediabetes diet?

To maintain stable blood sugar levels and manage prediabetes, it is important to avoid foods high in sugar, refined carbohydrates, and saturated fats. These foods can cause a rapid increase in blood sugar levels, worsening the prediabetes condition. Here are examples of foods to avoid in a prediabetes diet:

1. Sugary beverages and snacks: Avoid drinks like soda (which can contain up to 39 grams of sugar per 12 ounces), fruit juices (which can contain up to 36 grams of sugar per 12 ounces), and sports drinks (which can contain up to 21 grams of sugar per 12 ounces). Also, stay away from candies, cookies, cakes, and other sugary snacks.
2. Processed and refined carbohydrates: Limit your intake of white bread (which can have a glycemic index of 75 or higher), white rice (which can have a glycemic index of 73 or higher), pasta (which can have a glycemic index of 49 or higher), and other processed grains. These foods are quickly broken down into sugar and can spike your blood sugar levels.
3. High-fat foods: Reduce your consumption of saturated fats found in red meat (which can contain about 2.9 grams of saturated fat per 3 ounces), full-fat dairy products (which can contain about 5 grams of saturated fat per serving), and fried foods. Opt for lean proteins and healthier fats like olive oil and avocados.
4. Trans fats: Avoid foods that contain trans fats, such as margarine, packaged snacks, and baked goods. These fats can raise your bad cholesterol levels and increase your risk of heart disease.

What are some prediabetes diet recipes?

A prediabetes diet should focus on incorporating nutrient-rich foods that help control blood sugar levels. Here are five recipes that are suitable for a prediabetes diet.

1. Spinach and Mushroom Omelette: Sauté ½ cup of spinach and ¼ cup of mushrooms in 1 teaspoon of olive oil, then pour 2 beaten eggs over the top and cook until set. This low-carb, high-fiber breakfast option provides essential vitamins and minerals.
2. Grilled Chicken Salad: Enjoy a satisfying lunch by combining 2 cups of mixed greens, 3 ounces of grilled chicken, ½ cup of cherry tomatoes, and ¼ cup of cucumbers. Drizzle with 1 tablespoon of balsamic vinaigrette for added flavor and consume a high-protein meal.
3. Apple with Almond Butter: As a snack, slice 1 medium apple and pair it with 1 tablespoon of almond butter. This combination offers fiber and healthy fats, helping to stabilize blood sugar levels.
4. Baked Salmon with Herbs and Lemon: Prepare a flavorful dinner by seasoning a 4-ounce salmon fillet with herbs and a squeeze of lemon juice. Bake at 400°F (200°C) for 12-15 minutes. Pair with 1 cup of steamed broccoli and ½ cup of quinoa for a balanced meal rich in omega-3 fatty acids and complex carbohydrates.
5. Whole Grain Vegetable Stir-Fry: Cook ½ cup of cooked brown rice or quinoa, then stir-fry 1 cup of mixed vegetables (such as bell peppers, broccoli, and carrots) in 1 tablespoon of olive oil. Add 3 ounces of lean protein (e.g., chicken or tofu) for a complete meal that provides fiber, vitamins, and minerals.

What is included in a prediabetes diet meal plan?

A prediabetes diet meal plan should include a balanced combination of nutrient-rich foods, aiming for three main meals and two snacks per day. Here’s a 7-day sample meal plan.

Day 1

• Breakfast: Omelette with egg whites, spinach, and mushrooms.
• Snack: Greek yogurt with berries.
• Lunch: Grilled chicken breast with quinoa and roasted vegetables.
• Snack: Carrot sticks with hummus.
• Dinner: Baked salmon with brown rice and steamed broccoli.
• Snack: Apple slices with almond butter.

Day 2

• Breakfast: Overnight oats made with rolled oats, almond milk, and sliced almonds.
• Snack: Celery sticks with peanut butter.
• Lunch: Turkey lettuce wraps with whole wheat tortillas and mixed greens.
• Snack: Cottage cheese with cucumber slices.
• Dinner: Stir-fried tofu with brown rice and stir-fried vegetables.
• Snack: Mixed nuts.

Day 3

• Breakfast: Whole grain toast with avocado and poached eggs.
• Snack: Edamame beans.
• Lunch: Quinoa salad with grilled chicken, cherry tomatoes, and cucumbers.
• Snack: Bell pepper strips with guacamole.
• Dinner: Grilled shrimp skewers with quinoa and roasted asparagus.
• Snack: Berries with Greek yogurt.

Day 4

• Breakfast: Protein smoothie made with spinach, almond milk, banana, and protein powder.
• Snack: Hard-boiled eggs.
• Lunch: Lentil soup with whole grain bread.
• Snack: Almond butter on celery sticks.
• Dinner: Baked chicken breast with sweet potato and steamed green beans.
• Snack: Sliced pear with a handful of walnuts.

Day 5

• Breakfast: Vegetable omelette with whole-grain toast.
• Snack: Greek yogurt with sliced almonds.
• Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, and avocado.
• Snack: Carrot sticks with hummus.
• Dinner: Turkey meatballs with whole wheat pasta and sautéed zucchini.
• Snack: Apple slices with almond butter.

Day 6

• Breakfast: Chia seed pudding made with almond milk and topped with berries.
• Snack: Edamame beans.
• Lunch: Quinoa-stuffed bell peppers with lean ground turkey and black beans.
• Snack: Cottage cheese with cucumber slices.
• Dinner: Grilled tofu with brown rice and stir-fried vegetables.
• Snack: Mixed nuts.

Day 7

• Breakfast: Whole grain toast with mashed avocado and smoked salmon.
• Snack: Celery sticks with peanut butter.
• Lunch: Chicken fajita bowl with brown rice, bell peppers, onions, and salsa.
• Snack: Bell pepper strips with guacamole.
• Dinner: Baked cod with quinoa and roasted Brussels sprouts.
• Snack: Berries with Greek yogurt.

What is the difference between a diabetic diet and a prediabetic diet?

A prediabetic diet and a diabetic diet differ in their level of carbohydrate restriction. A prediabetic diet focuses on preventing the progression of type 2 diabetes and typically involves consuming a balanced mix of carbohydrates, proteins, and fats. It aims to maintain stable blood sugar levels and promote weight loss, if necessary.

On the other hand, a diabetic diet may require stricter carbohydrate restriction, especially for individuals with type 1 diabetes or those who are insulin-dependent. This is because people with diabetes have difficulty regulating their blood sugar levels and need to closely monitor their carbohydrate intake to prevent spikes or drops in blood sugar.

What is the best diet for prediabetes according to experts?

The best diet for prediabetes, according to experts, is a balanced diet that includes specific components. These components include controlling portion sizes to avoid overconsumption of calories and carbohydrates, choosing healthy fats such as avocados and nuts while limiting saturated and trans fats, focusing on fiber-rich foods like legumes and whole grains, and minimizing intake of sugary drinks and processed foods.

What diet is recommended for prediabetes in females?

A recommended diet for females with prediabetes includes consuming a balanced mix of nutrients to manage blood sugar levels and reduce the risk of developing type 2 diabetes. This diet should consist of approximately 45-60% carbohydrates, 15-20% protein, and 20-35% healthy fats.

What is the suggested diet for prediabetes in males?

The suggested diet for males with prediabetes includes incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into their meals. It is recommended to avoid processed foods and sugary drinks. Portion control is crucial, using smaller plates and bowls to prevent overeating.

What is the best diet for prediabetes and high blood pressure?

The best diet for individuals with prediabetes and hypertension involves reducing sodium intake to less than 2,300 milligrams per day and increasing the consumption of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. These dietary changes can help regulate blood sugar levels and control blood pressure.

Is the keto diet recommended for prediabetes?

No, the keto diet is not recommended for managing prediabetes. Limited research has been conducted specifically on the effects of the keto diet on prediabetes. Additionally, the keto diet restricts carbohydrates, which can lead to nutrient deficiencies and inadequate intake of essential vitamins, minerals, and fiber. Furthermore, the restrictive nature of the keto diet can make it challenging to maintain long-term.