What is prediabetes diet?

In Clinical terms ‘Prediabetes’ defines a patient with:

How do I know if I have predicative?

In order to diagnose as predicated, you need a Blood sample. You may be more likely that you are:

• Over 45 years old
• Overweight
• Have a parent or a siblings with type -2 -diabetes
• Was diagnosed with pregnancy diabetes or PCOS
• You’re a Certain ethnicity.

If you meet one or more of these criteria and are affected, contact your family doctor to receive further instructions.

Why is prediabetes bad for my health?

If you have been told that you are forecast, you have a higher risk of developing type -2 diabetes, and therefore it is more likely to be a heart disease or a stroke. It is estimated 12.3 million People in Great Britain are in this category.

Being a risk does not mean that you definitely develop type -2 diabetes, but it means that you are rather likely without changes in your diet and lifestyle.

Development Type -2 -Diabetes Can even reduce your life expectancy, as you can remain high blood sugar to damage blood vessels, and this can lead to problems such as kidney failure.

That means there are many things you can do Reduce your risk Or delay the start of type -2 diabetes.

How does diet play a role in prediabetes?

Studies intend to That the amount and type of carbohydrates we eat plays an important role in the development of prediabetes.

All carbohydrates are broken down by the body into glucose to use energy – the amount of glucose in the blood is then carefully checked by the hormone insulin. Aging, a consistently poor diet, little movement, smoking and our genetics can be less effective to do its work.

In addition to sugar -containing foods such as cookies, cakes and chocolate, strong -handed foods such as bread, rice, pasta and potatoes also influence their blood sugar level. While all types of carbohydrates increase blood sugar, there are some that have a slower effect than others. These slowly releasing foods are a better choice and are usually called as Food with low GIThis includes fiber -rich foods such as whole grains, beans and impulses.

Understand Glycemic index (Gi) Food can be helpful in treating your blood sugar level, but it is just a tool. Acceptance of a healthy, balanced diet This includes many colorful fruit and vegetables, lean protein, good fats and foods that only have sugar and salt, also their ability to cope with their blood sugar.

What are the key components of prediabetes diet?

There is no specific nutrition for prediabetes, but there are some important changes that you can do in your diet. This includes:

• Eat more fruits and vegetables, especially the non-strengthening variety such as a green leafy vegetable, broccoli and asparagus. Also choose foods that are rich in one Connection called nitratePresent including celery, rhubarb and Beetroot – These can help reduce blood pressure.
• Make your main foods like Jumbo -Här, full wheat flour, Whole grain riceespecially BASMATI and wild rice.
• Choose lean protein sources, they help you to keep them full. This allows you to reduce your urge to the snack. Examples include chicken breast. Fish And seafood, beans and impulses, unsalted nuts and seeds.
• Add some dairy products such as yogurt and cheese or alternatives on a plant -based basis.
• Minimize refined ‘white’ carbohydrates, sugar, sweetened drinks and starchy vegetables such as potatoes.
• Minimize red and processed meat to stay inside Guidelines.
• Minimize the saturated and trans fats in your diet and instead concentrate on the heart -healthy fats in oily fish, nuts and seeds as well as on fruit such as olives and avocado.

Do not forget:

• Clever Parts – It can be useful to weigh your pasta and rice until you can measure what a suitable amount for a single portion is actually.
• Cook clever – avoid Warm up the carbohydrates How ricePasta and potatoes.
• Plate perfect -Fill half of your plate with non-thicker vegetables, a quarter with lean protein and the last quarter with wholemeal.

Do I have to track my blood sugar level?

Although so far only for those diagnosed with diabetes are only available for prescription, continuous blood sugar monitors (CGMS) are now widespread and have a recent boom.

These devices penetrate the skin to measure the blood sugar level and send the results to your phone. However, there is only a few data to support the use of these devices in humans without diabetes, although some small studies indicate that there may be some motivational advantages in relation to Rising activity levelsto meet better food selection and Compress users to eat earlier a day. That is, there are others Studies that surveyed the accuracy of CGMS Compared to capillary blood glucose measurements.

Experts argue that CGMS allow Earlier diagnosis of prediabetes or diabetes and can be helpful for people with a higher risk. Even if there are currently no data or instructions that indicate that these devices are required for those who are healthy.

Ready about blood sugar and how to manage it in ours Expert manual.

What else should I do when I was told that I have prediabetes?

There is not only a healthy, balanced diet, but also a number of others Things you can do To reduce your risk of developing type -2 diabetes:

If you are considering a change in diet, please contact your family doctor to ensure that you can do this without a health risk.

Read more

What is diabetes?
How to eat to treat diabetes
I am a diabetic, but why is everyone suddenly obsessed with blood sugar?
Type -2 diabetes in children
What are low -carbohydrate diets?

This article was updated by Kerry Torrens on July 21, 2025

Kerry Torrens BSC. (Hons) PGCert Mbant is a Bant Registry Nutritionist® with a postgraduate diploma for personalized nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (Bant) and member of the guild of grocery authors. In the past 15 years she has contributed to a series of nutritional and cooking publications, including good foods.

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