Beat Prediabetes Before It Progresses: The Dietary Approach

Prediabetes is a condition in which blood sugar levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. It develops quietly, often without symptoms, yet it affects millions of people worldwide. Diabetes does not happen overnight, but prediabetes typically suggests you are on the pathway to diabetes unless action is taken.

The good news is that prediabetes is reversible, and early action can significantly reduce the risk of developing diabetes and related health complications. Acting to reverse this journey at the prediabetes stage is important too, because progression to diabetes brings with it more serious health consequences and it is far more difficult to address at that stage.

Prediabetes can and should be addressed through lifestyle changes, medical guidance and long-term habits that protect your health, but here we will explore diet specifically in more detail.

Diet and eating habits

Many evidence-based studies show that healthier eating habits improve insulin sensitivity, stabilise blood sugar and support weight management. The following suggestions and tips can be adjusted to your personal preferences and cultural background and do not need to be applied exactly as written.

1. Focus on whole, low glycaemic foods

These help ensure that sugar levels in the blood rise slowly. These include:

• Non-starchy vegetables such as broccoli, peppers, cauliflower and all salad greens
• Whole fruits such as berries, apples and oranges, though these should be eaten in moderation and no more than two pieces per day
• Whole grains such as quinoa, oats and barley, often called superfoods due to their high fibre and protein content
• Legumes such as black beans, lentils and chickpeas

Tip: aim to fill half of your plate with non-starchy vegetables.

2. Choose lean and high-quality proteins

These help regulate blood sugar and extend satiety for longer.

• Fish. All fish are good options, but salmon, sardines and tuna provide healthy fats such as Omega 3, lean protein and fewer calories
• Chicken, turkey or eggs
• Tofu and tempeh. These are good vegetable protein sources suitable for all diets. They provide isoflavones, which help improve the cholesterol profile
• Beans and lentils, which are often described as nutritional powerhouses due to their plant-based protein, fibre and vitamins. They support digestion, help stabilise sugar levels and improve cholesterol

Tip: include a palm-sized portion of protein at each meal.

3. Incorporate healthy fats

Healthy fats slow digestion, reduce sugar spikes and improve cholesterol levels.

• Avocados, which are rich in monounsaturated fats, vitamins C, E, K and B6, and fibre
• Nuts and seeds, which contain protein, fibre and antioxidants. Limit to a small handful of nuts or one tablespoon of seeds as a snack or topping for salads, soups or cereals
• Olive oil, one of the best sources of healthy fats, containing mostly unsaturated fats. It can be used for cooking but is best used cold for salads, roasted vegetables or dressings
• Fatty fish such as mackerel, tuna, salmon and sardines

Tip: avoid trans fats and heavily processed fried foods.

4. Limit simple carbohydrates and added sugars

These cause quick spikes in blood sugar.

• White bread, white rice and pastries should be eaten sparingly and in minimal amounts
• Sugary drinks such as fizzy drinks, sweet tea and juices
• Sweets and desserts should be eaten only as occasional treats and not as part of a regular diet
• Avoid breakfast cereals that contain added sugar

Tip: choose shredded wheat, Weetabix, muesli or oats. Check labels for no added sugar. Plain cereals can be combined with fruit for flavour.

5. Choose high-fibre foods

Fibre slow glucose absorption and improve gut health. Good options include vegetables, fruits with skin, whole grains, legumes, chia seeds and flaxseed.
Tip: aim for 25 to 35 grams per day.

6. Watch portion sizes

Even a healthy diet must be eaten in appropriate portions. A simple guideline is one palm-sized portion for protein, one cupped hand for vegetables or fruit, one fist-sized portion for carbohydrates and one thumb-sized portion for high-fat foods.
Tip: use a smaller plate for your main meal and avoid distractions while eating so you can pace yourself properly.

7. Stay hydrated

Water helps the body regulate glucose levels. Sugary drinks should be avoided or minimised. Choose water, sparkling water or herbal tea.
Tip: water can be lightly flavoured with a few drops of fruit juice.

8. Limit alcohol

Follow recognised guidance on moderate drinking. This is generally defined as no more than one drink per day for women and two per day for men.
Tip: avoid sweet drinks and cocktails as they disrupt sugar levels.

9. Adjust all dietary recommendations

Adapt these guidelines to your personal preferences, needs and lifestyle. What we eat is crucial in preventing prediabetes, but it must be sustainable in the long term without any feeling of sacrifice or obligation.

Bibliographic References

1. Taku, K. et al. Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomised controlled trials.
PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/17413118/ 
2. British Heart Foundation. Pulses: what they are and why they are good for you.
Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/pulses
3. Medical News Today. Eleven health benefits of avocado.
Available at: https://www.medicalnewstoday.com/articles/270406
4. European Food Information Council (EUFIC). The health benefits of regularly eating nuts and seeds.
Available at: https://www.eufic.org/en/healthy-living/article/the-health-benefits-of-regularly-eating-nuts-and-seeds
5. Cleveland Clinic. Six major benefits of extra virgin olive oil.
Available at: https://health.clevelandclinic.org/benefits-of-olive-oil
6. University Hospitals Sussex NHS Foundation Trust. Food Fact: Dietary advice for pre-diabetes.
Available at: https://www.uhsussex.nhs.uk/resources/food-fact-dietary-advice-for-pre-diabetes/