Prediabetes Diet Plan: What To Eat And Avoid

There is no one-size-fits-all diet for prediabetes, but there are eating plans that can help reduce your risk of developing diabetes, lower blood sugars and improve your overall health. These include the Mediterranean diet, the ketogenic (keto) diet and intermittent fasting.

The Mediterranean diet

There is no one-size-fits-all diet for prediabetes, but there are eating plans that offer a beneficial framework. The Mediterranean diet is one example of a prediabetes diet plan.

Overall, the goal of the Mediterranean diet for prediabetes is to establish healthier eating habits that work for your lifestyle, your taste and your preferences.

The ketogenic (keto) diet

There is no single diet that works for everyone with pre-diabetes, but the ketogenic (keto) diet is one option. The keto diet is a low-carb, high-fat diet that can help to improve blood sugar control and reduce the risk of developing diabetes.

The keto diet involves drastically reducing carbohydrate intake and replacing it with healthy fats and moderate protein. This shift in macronutriutrient ratios can help to stabilise blood sugar levels and promote weight loss, which is beneficial for those with pre-diabetes.

To follow the keto diet, it is recommended to limit carbohydrates to 20-50 grams per day, depending on individual tolerance. This typically includes a reduction in grains, starchy vegetables, and fruits, while increasing intake of healthy fats such as avocados, nuts, seeds, and oils. It is also important to ensure adequate protein intake from sources such as fish, poultry, and lean meats.

The keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition like pre-diabetes. However, for those who are able to follow it, the keto diet can be an effective way to manage blood sugar levels and improve overall health.

In addition to the keto diet, other dietary approaches for pre-diabetes include the Mediterranean diet, a plant-based diet, and the DASH (Dietary Approaches to Stop Hypertension) diet. These diets emphasise a balanced intake of carbohydrates, fats, and protein, as well as the inclusion of fibre-rich foods to help manage blood sugar levels and promote overall health.

Intermittent fasting

There is no single diet that works for everyone with pre-diabetes, but there are some eating plans that can be beneficial, including the Mediterranean diet, the ketogenic (keto) diet and intermittent fasting. I will now write an answer based on this information, focusing on intermittent fasting.

If you are considering intermittent fasting, it is important to speak to your doctor or a dietitian first, to make sure it is safe and appropriate for you. It is also important to maintain a healthy and balanced diet during your eating periods, and to make sure you are still getting all the nutrients your body needs.

The DASH diet

There is no single diet for prediabetes, but there are eating plans that can help. The DASH (Dietary Approaches to Stop Hypertension) diet is one option. This diet recommends eating a mix of carbohydrates, fats and protein.

Weight loss

There is no one-size-fits-all diet for pre-diabetes, but there are eating plans that can help. Weight loss can play a role in lowering blood sugars and preventing diabetes. A 7-day meal plan for pre-diabetes, created by a dietitian, is capped at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week. This plan includes at least 30 grams of fibre from whole grains, legumes and fresh produce to keep you feeling full on fewer calories. Fibre also helps to slow down digestion, which means the glucose from food will reach your bloodstream at a more gradual pace.

The Mediterranean diet is another option, as is the ketogenic (keto) diet and intermittent fasting. A plant-based (vegetarian or vegan) diet may also help, as well as the DASH (dietary approaches to stop hypertension) diet.

Overall, the goal should be to establish healthier eating habits that work for your lifestyle, your taste and your preferences.

Frequently asked questions