Diet for prediabetes: practical food choices

A balanced, fibre-rich eating pattern with sensible portions can support blood glucose control in prediabetes. Build meals around vegetables, beans, lentils, whole grains, fruit, and a source of protein, while keeping sugary drinks and highly processed snacks occasional.

Prediabetes means blood glucose is higher than the usual range but has not reached the diagnostic range for type 2 diabetes. Food is one part of the picture: carbohydrates are broken down into glucose, while fibre, protein and fats can affect how quickly a meal is digested. A sustainable pattern matters more than a rigid menu. Weight, sleep, activity, medicines and other health conditions can also influence glucose.

Fill much of your plate with non-starchy vegetables, add protein such as eggs, fish, yoghurt, chicken or pulses, and choose a modest serving of whole-grain carbohydrate. Prefer water to sweetened drinks, compare food labels for added sugar and saturated fat, and keep regular meals if skipping meals leads to overeating. A nutrition counsellor can help adapt familiar UAE foods and portions; a weight management programme may help when weight is part of your health plan.

Arrange follow-up for diabetes screening so your glucose can be checked as advised. Seek prompt medical advice for marked thirst, frequent urination, vomiting, unusual drowsiness or worsening weakness, especially if symptoms are new or severe. These symptoms need assessment and do not by themselves confirm diabetes.

Ask which glucose tests and follow-up timing suit you, whether any medicine affects your food plan, and how to adjust portions around exercise, fasting or family meals. Ask for a referral to nutrition counselling if you want a personalised plan.