Healthy diet for prediabetes

Prediabetes means blood glucose is higher than the usual range but not in the diabetes range. Meals affect glucose differently: fibre-rich foods digest more slowly, while sweet drinks and refined foods can raise glucose quickly. Pairing a carbohydrate food with vegetables and protein may make meals more filling and steadier.

Choose beans, lentils, vegetables, fruit, oats, barley and whole-grain breads more often. Include fish, eggs, tofu, yoghurt or poultry as suitable. Water is a useful default drink. This pattern supports health but does not guarantee that prediabetes will not progress to Type 2 Diabetes.

Keep regular meal times when that suits your routine, serve food onto a plate rather than eating from a packet, and notice hunger and fullness. Replace juice or soft drinks with water or an unsweetened option. Add vegetables to familiar dishes instead of abandoning foods you enjoy. Nutrition Counselling can tailor portions and culturally familiar recipes.

Follow your clinician’s plan for activity, sleep, weight and monitoring. A Weight Management Programme may help if weight is affecting glucose. Attend Diabetes Screening or repeat testing when advised, even if you feel well.

Arrange review if you develop persistent excessive thirst, frequent urination, unexplained weight change, blurred vision or unusual tiredness. These symptoms can occur when glucose is higher and need assessment; they do not by themselves diagnose diabetes. Seek urgent help for vomiting, severe weakness, confusion or difficulty breathing.

Ask what your glucose results mean, when testing should be repeated, which portions suit your medicines and activity, and whether a dietitian or Weight Management Programme is appropriate for you.