How Can a Prediabetes Diet Influence Your Health and Well-being?

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Prediabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be diagnosed as diabetes. It affects about one in three adults in the US, and many of them don’t even know they have it. Prediabetes can increase your risk of developing type 2 diabetes, heart disease, stroke, and other serious health problems. But the good news is that you can prevent or delay these complications by making some changes to your diet and lifestyle. In this blog post we’ll be covering how the prediabetes diet can influence your health and well-being.

What Is a Prediabetes Diet?

woman checking glucose levels | Prediabetes Diet | Prediabetic Diet

A prediabetes diet or prediabetic diet is not a specific meal plan, but rather a general approach to eating that helps you lower your blood sugar and improve your insulin sensitivity. It is based on the following principles:

  • Eat more fiber-rich foods: such as fruits, vegetables, whole grains, beans, nuts, and seeds. Fiber helps slow down the absorption of sugar into your bloodstream and keeps you feeling full longer.
  • Eat less refined carbs and added sugars: such as white bread, white rice, pasta, pastries, sodas, and candy. These foods spike your blood sugar and make your body produce more insulin, which can lead to insulin resistance and diabetes.
  • Eat more lean protein and healthy fats: such as fish, poultry, eggs, low-fat dairy, olive oil, avocado, and nuts. These foods help balance your blood sugar, support your muscles and organs, and lower your cholesterol and blood pressure.
  • Eat less processed and fried foods: such as chips, crackers, cookies, cakes, bacon, sausage, and hot dogs. These foods are high in calories, sodium, saturated fat, and trans fat, which can increase your weight, blood pressure, cholesterol, and inflammation.
  • Drink more water and less alcohol and sugary drinks: Water helps hydrate your body and flush out toxins. Alcohol and sugary drinks add empty calories and raise your blood sugar.

A prediabetes diet is similar to the Mediterranean diet, the DASH diet, or the diabetes prevention program (DPP) diet. These diets have been shown to reduce the risk of developing type 2 diabetes by 40% to 60%. They are also beneficial for your heart health, blood pressure, cholesterol levels, weight management, and overall well-being.

Crafting Your Prediabetes Diet Plan

So how do you craft your own prediabetes diet plan? Here are some steps to follow:

  1. Know your carbs: Carbohydrates are the main source of energy for your body, but they also raise your blood sugar. That’s why you need to limit the amount and type of carbs you eat. Choose complex carbs that are high in fiber, such as whole grains, fruits, vegetables, beans, and lentils. Avoid simple carbs that are low in fiber, such as white bread, white rice, pasta, pastries, candy, and soda. Aim for about 45 to 60 grams of carbs per meal, depending on your calorie needs and activity level.
  2. Balance your plate: A balanced meal consists of a lean protein, a healthy fat, and a non-starchy vegetable. Protein helps you feel full and maintain muscle mass. Fat helps you absorb vitamins and minerals and adds flavor to your food. Vegetables provide fiber, antioxidants, and phytochemicals that protect your cells from damage. A good rule of thumb is to fill half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbs.
  3. Plan ahead: Planning your meals and snacks can help you stick to your prediabetes diet and avoid temptations. You can use a meal planner app or a notebook to write down what you’re going to eat for the week. You can also prepare some dishes ahead of time and freeze them for later use. Or you can batch-cook some ingredients and mix and match them throughout the week. For example, you can cook a large pot of brown rice and use it for different meals, such as stir-fry, burrito bowl, or fried rice.
  4. Snack smart: Snacking can help you curb your hunger and prevent overeating at meals. But you have to choose the right snacks that are low in calories and carbs and high in protein and fiber. Some examples are nuts, seeds, cheese, yogurt, hard-boiled eggs, fruit, or veggies with hummus or dip. Avoid snacks that are high in sugar, salt, or fat, such as chips, cookies, candy bars, or soda.
  5. Drink water: Water is essential for your health and hydration. It also helps you flush out toxins and waste from your body. It can also help you control your appetite and blood sugar by filling you up and preventing dehydration. Aim for at least eight glasses of water a day. You can also drink unsweetened tea or coffee in moderation. Avoid drinks that are high in sugar or calories, such as juice, soda, sports drinks, or alcohol.

These are just some ideas to get you started. You can also use online tools like MyPlate or apps like MyFitnessPal to help you plan your meals and track your calories, carbs, protein, fat, fiber, and other nutrients.

7-day Meal Plan for Prediabetes

To give you an idea of what a prediabetes diet plan looks like, here’s a sample 7-day meal plan that you can follow or modify according to your preferences:

MondayOatmeal with fresh berries, nuts, and low-fat milk or yogurtApple slices with peanut butter or cheeseSalad with grilled chicken, quinoa, cherry tomatoes, cucumbers, olives, feta cheese, and olive oil dressingHandful of almonds or pistachiosSalmon with roasted broccoli and cauliflower
TuesdayScrambled eggs with whole-wheat toast, avocado, and salsaCarrot sticks with hummus or tzatzikiTurkey sandwich on whole-wheat bread with lettuce, tomato, onion, mustard, and low-fat mayo. Plus a cup of vegetable soup or fruit saladPlain Greek yogurt with granola and honeyChicken stir-fry with brown rice and mixed vegetables
WednesdayWhole-wheat pancakes with banana slices and maple syrupCelery sticks with cream cheese or cottage cheeseLentil soup with whole-wheat pita bread and salad greensPopcorn or edamameSpaghetti squash with turkey meatballs and marinara sauce
ThursdayGreek yogurt parfait with granola, berries, and nutsHard-boiled egg or string cheeseRoasted vegetable wrap with hummus, spinach, and cheese on a whole-wheat tortillaTrail mix or dried fruitsBeef and vegetable stew with whole-wheat bread
FridayBreakfast burrito with scrambled eggs, cheese, black beans, and salsa on a whole-wheat tortillaOrange or grapefruitTuna salad with whole-wheat crackers and baby carrotsRice cakes or pretzelsPizza with whole-wheat crust, tomato sauce, cheese, and your favorite toppings
SaturdayFrench toast with strawberries and whipped creamKiwi or pineappleChicken and vegetable curry with basmati rice or naan breadGranola bar or muffinTurkey burger with sweet potato fries and coleslaw
SundayEgg and cheese muffin with ham or baconPear or peachVegetable lasagna with salad and garlic breadChocolate pudding or ice creamRoast chicken with mashed potatoes and green beans
prediabetes meal plan

How Many Calories Should a Prediabetic Eat Per Day?

The number of calories you need daily depends on age, gender, height, weight, activity level, and health goals. In general, most people with prediabetes need about 1,200 to 1,800 calories per day to lose weight or maintain a healthy weight. However, this may vary depending on your individual needs.

To find out how many calories you need per day, you can use online calculators like this one or consult with a registered dietitian or diabetes educator. They can also help you determine how many grams of carbs, protein, fat, and fiber you need per day.

How Can a Prediabetes Diet Influence Your Health and Well-being?

The benefits of a prediabetes diet on your health and well-being are as follows:

  • It helps lower your blood sugar levels and prevent or delay the onset of type 2 diabetes.
  • It helps reduce your risk of heart disease, stroke, kidney damage, nerve damage, eye problems, and other complications of diabetes.
  • It improves your energy levels, mood, sleep quality, and mental clarity.
  • A prediabetic diet can help you lose weight or maintain a healthy weight, which can boost your self-esteem and confidence.
  • A prediabetic diet can help you enjoy a variety of delicious and nutritious foods that nourish your body and satisfy your taste buds.

A prediabetes diet is not only good for your physical health, but also for your emotional and social well-being. It can help you feel better and live longer.


A prediabetes diet can influence your health and well-being in many positive ways. It can help you prevent or delay diabetes, reduce your risk of complications, improve your energy, mood, sleep, and mental clarity, lose or maintain weight, and enjoy a variety of delicious and nutritious foods. A prediabetes diet is not a specific meal plan, but rather a general approach to eating that you can adapt to your needs, preferences, and goals. You can also use online tools or consult with a professional to help you plan your meals and track your nutrients.

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