Pre-Diabetes Diet: A Guide to Healthy Eating and Meal Planning

Maintaining a healthy diet is essential to effectively control blood sugar levels and prevent the onset of type 2 diabetes.

Pre-diabetics do not fall in the diabetic range but are at a greater risk of developing type 2 diabetes if due treatment or action is not taken.

Mindful eating and a nutritious meal plan might help with the healthy management of Pre-diabetes.

Here’s how:

A Balanced diet for pre-diabetics

A balanced and nutritious diet rich in leafy vegetables, whole grains, and legumes has a lower impact on blood sugar compared to ultra-processed food choices.

Including lean proteins like eggs, tofu, chicken, and fish promotes satiety and stabilizes blood sugar levels.

Portion Control

Portion control = mindful eating habits.

Keep track of your serving sizes and aim to include moderate portions to prevent overeating. Reducing the intake of refined carbs and sugary beverages or snacks helps reduce blood glucose spikes.

Embrace Fiber-rich foods

Whole grains, fruits, and vegetables are the gospel of a fiber-rich diet.

Fiber helps slow down digestion and helps in the proper absorption of carbohydrates, leading to a more gradual increase in blood sugar levels. 

Fiber is also effective in weight management as it promotes a feeling of fullness. 

pre diabetic diet food list

As a strategy to maintain a pre-diabetes-friendly diet regimen, meal planning is effective and yields significant results. 

To incorporate and focus on a variety of nutrient-dense foods, plan your meals for a day in advance. 

When hunger strikes and the craving to reach for an unhealthy refined snack overpowers you, opt for healthy, fresh, and nutritious snacks.

E.g. hard-boiled eggs, hummus with crudites, almonds, greek yogurt with berries, etc.

A Pro Tip

Always consult a healthcare professional or a registered dietician to help you prepare a more personalized plan. This will also address any dietary concerns or restrictions you may have before choosing to follow a pre-diabetic food regime. 


We’re all trying to eat better and live better due to fast-paced lifestyles that have forced us to get back to basics. 

By incorporating these guidelines and lifestyle choices into our day-to-day functioning, we can embrace healthy eating as a lifelong journey.

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