What Is Prediabetes and How Does It Affect Your Diet?

Being told you have prediabetes can feel like a wake-up call, but what does it really mean? And more importantly, how does it change the way you should eat?

If you’ve been diagnosed with prediabetes, the good news is that it’s not too late to take control. Small changes to your eating habits and lifestyle can significantly prevent or delay type 2 diabetes. This blog will break down what prediabetes is, how it affects your body, and what you need to know about a prediabetes-friendly diet, without any confusing jargon. It does not replace any advice you can get from your doctor and should not be considered in any way medical advice.

What Is Prediabetes?

Think of prediabetes as the yellow light at a traffic signal. It’s a warning sign, letting you know that your blood sugar levels are higher than normal but not quite at the level needed for a type 2 diabetes diagnosis. The tricky part? You might not feel any symptoms, making it easy for the condition to go unnoticed.

Why Does It Happen?

Prediabetes happens when your body struggles to use insulin effectively. Insulin is the hormone responsible for helping your cells absorb glucose (sugar) from your blood to use as energy. When this process doesn’t work properly, glucose builds up in your bloodstream.

Can Prediabetes Be Reversed?

Yes! With the right diet, exercise, and lifestyle adjustments, many people manage to reverse prediabetes or prevent it from progressing into type 2 diabetes. The earlier you take action, the better.

The Link Between Prediabetes and Your Diet

Your diet plays a key role in managing prediabetes. The foods you eat affect your glucose levels, and making smart dietary choices can help balance your blood sugar. But this doesn’t mean you have to give up everything you love—nutrition is about finding balance, not deprivation.

Here’s what changes when you have prediabetes:

• Your body handles carbs differently. Carbohydrates break down into glucose, which means eating too many carbs (particularly refined ones) can send your blood sugar levels soaring.
• Portion sizes become extra important. Even healthy carbs can cause spikes if you’re eating more than your body can process at once.
• Quality matters. Foods that are high in nutrients and fibre help stabilise your blood sugar, whereas processed foods and added sugars can cause quick spikes.

What to Eat When You Have Prediabetes

Creating a prediabetes-friendly diet doesn’t mean sticking to boring meals or giving up carbs forever. It’s about filling your plate with the right foods while keeping an eye on portion sizes.

1. Choose Complex Carbs Over Simple Carbs

Not all carbs are created equal! Simple carbs (like white bread and sugary snacks) are digested quickly, leading to blood sugar spikes. Complex carbs (like whole grains, legumes, and vegetables) take longer to digest, which means steadier blood sugar levels.

Examples of complex carbs to enjoy:

• Brown rice
• Quinoa
• Sweet potatoes
• Oats
• Lentils

2. Pack in Fibre

Fibre is your secret weapon against blood sugar spikes. It slows down digestion and helps keep you fuller for longer. Foods high in fibre are also great for heart health, which is especially important for those with prediabetes.

High-fibre foods include:

• Vegetables (like broccoli, spinach, and carrots)
• Fruits (especially those with the skin, like apples and pears)
• Legumes (such as chickpeas and black beans)
• Whole grains

3. Prioritise Lean Proteins

Proteins don’t raise blood sugar levels, making them an important part of a prediabetes diet. They also help you stay full and build muscle. Choose lean sources of protein and aim to include one in each meal.

Go-to options for lean proteins:

• Skinless chicken or turkey
• Fish (like salmon or tuna)
• Eggs
• Tofu or tempeh
• Low-fat Greek yoghurt

4. Don’t Fear Good Fats

Healthy fats can actually help stabilise blood sugar levels, just be mindful of portions, as fats are still calorie-dense.

Healthy fats to try:

• Avocado
• Nuts (like almonds and walnuts)
• Seeds (chia seeds, flaxseeds)
• Olive oil

5. Cut Back on Added Sugars

We all know sugar isn’t great for blood sugar levels, but when you’re prediabetic, it’s even more important to limit how much you consume from processed foods and drinks. Check labels for hidden sugars in foods like cereals, sauces, and snacks.

6. Opt for Low-Glycaemic Index (GI) Foods

A food’s GI measures how quickly it raises blood sugar levels. Low-GI foods cause a slower, steadier increase in blood sugar, making them a great choice for prediabetes.

Top low-GI picks:

• Non-starchy vegetables (like leafy greens, courgette, and peppers)
• Berries
• Nuts
• Beans and lentils

Meal Planning Tips for a Prediabetes Diet

Now that you know what to eat, here are some practical tips for sticking to your prediabetes diet:

• Plan ahead. Set aside time each week to prep meals and snacks. Having healthy options ready to go can help you avoid reaching for less nutritious choices.
• Get creative in the kitchen. Experiment with herbs and spices to add flavour without relying on high-sugar sauces or seasonings.
• Use the plate method. Visualise your plate divided into three sections. Half should be vegetables, one-quarter lean protein, and one-quarter whole grains or starchy veggies.
• Stay hydrated. Water is always a good choice, and it helps curb unnecessary snacking when you’re just thirsty.
• Watch your portions. Even the healthiest foods can add up if you’re not mindful of serving sizes.

Small Lifestyle Changes Beyond Diet

While diet is a major factor, there are other simple ways to manage prediabetes effectively:

• Exercise regularly. Physical activity helps your body use insulin better. Aim for at least 30 minutes of moderate exercise (like walking or cycling) most days of the week.
• Get enough sleep. Poor sleep can affect how your body regulates blood sugar.
• Manage stress. Chronic stress leads to higher levels of cortisol, which can increase blood sugar. Try relaxation techniques like yoga, meditation, or deep breathing.

Take Charge of Your Health Today

Prediabetes doesn’t have to define you. With the right food choices and small lifestyle adjustments, you can take control of your health and reduce your risk of type 2 diabetes. Remember, it’s about progress, not perfection and small changes add up over time.

Looking for more support? Speak with a registered dietitian or a healthcare provider to create a personalised plan that suits your lifestyle. And don’t forget to celebrate every step you take toward better health, you’ve got this!