What is prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. It’s a warning sign that a person is at an increased risk of developing type 2 diabetes and other health issues such as heart disease and stroke.

In prediabetes, the body cannot effectively use insulin, a hormone that regulates blood glucose levels, leading to insulin resistance. This condition is often caused by a combination of factors, including being overweight or obese, having a sedentary lifestyle, and having a family history of type 2 diabetes (Alvarez & Algotar, 2019).

It’s essential to take prediabetes seriously because it can lead to serious health complications, such as cardiovascular disease, if left unmanaged. However, with appropriate lifestyle changes, such as adopting a healthy diet and increasing physical activity, it is possible to lose weight and prevent or delay the progression of type 2 diabetes (American Diabetes Association, n.d).

What is a prediabetes diet plan?

A prediabetes diet meal plan is a structured approach to eating that aims to help individuals manage and potentially reverse prediabetes. It focuses on promoting stable blood sugar levels, achieving a healthy weight, and reducing the risk of developing type 2 diabetes. We have created a downloadable diet chart to help individuals manage their prediabetes diet plan.

Here are some key components of a prediabetes diet plan, which should begin from a healthy breakfast to a nutritious dinner:

Emphasize whole grains and unprocessed foods

The diet plan should prioritize nutrient-dense and fiber-rich foods like whole grains, whole grain bread, brown rice, lean proteins, fruits, leafy greens, non-starchy vegetables, and healthy fats. These foods are rich in fiber, vitamins, and minerals and can help regulate blood sugars.

Limit added sugars and refined carbohydrates

Sugary drinks, such as sports drinks, sweet tea, sweetened coffee drinks, and sweetened beverages, should be limited. Sweets and processed foods with added sugar should also be minimized. Furthermore, more refined carbohydrates, especially those with a high glycemic index, should also be avoided as they can cause rapid spikes in blood sugar levels.

Choose complex carbohydrates

The diet plan should include complex carbohydrates from sources like whole grains, legumes, and starchy vegetables like sweet potatoes. This food is broken down more slowly, helping maintain stable blood sugar levels. A low-carb diet can also be beneficial for those looking to manage blood sugar levels.

Incorporate lean meats and proteins

Healthy proteins, such as poultry, fish, legumes, plant-based proteins, and healthy fats from sources like nuts, seeds, and olive oil, can help promote satiety and improve insulin sensitivity. This can also include Greek yogurt, low-fat dairy, and almond butter.

Emphasize portion control

Paying attention to portion sizes and creating balanced meals with appropriate ratios of proteins, carbohydrates, and healthy fats can help manage calorie intake and support weight loss and management. This can prevent weight gain, which is included among the risk factors for prediabetes.

How does it work?

Healthcare practitioners can follow these steps to use our Prediabetes Diet Chart effectively in their practice:

Step 1: Patient information

Record the patient's name, date, gender, age, and contact number in the designated spaces at the top. This information helps personalize the diet plan and track the patient's progress over time.

Step 2: Meal planning

Use the chart to plan and recommend balanced meals and snacks for the patient. The chart provides calorie ranges and examples of healthy breakfast, lunch, dinner, and snack options. Focus on promoting whole grains, lean proteins, vegetables, fruits, healthy saturated fat, and portion sizes while limiting sugary foods and refined carbohydrates.

Achieve better client outcomes and improve your practice with this meal plan template and diabetes chart template.

Step 3: Personalization and guidance

Use the "Comments" sections to provide personalized recommendations, notes, or adjustments based on the patient's specific needs, preferences, and health conditions. This section allows practitioners to tailor the diet plan further and address any concerns or queries the patient may have. For instance, one could recommend being mindful by reading food labels.

Step 4: Lifestyle modifications

Review the “Tips” section with the patient, emphasizing the importance of choosing whole grains, lean proteins, healthy fats, limiting sugary drinks, and staying hydrated. Encourage regular physical activity as a complementary lifestyle modification to support blood sugar management and overall health.

Prediabetes treatment plan

Developing comprehensive prediabetes treatment guidelines is crucial to manage their condition and reduce the risk of progression to type 2 diabetes. A well-designed prediabetes treatment plan typically involves the following components:

Weight management and weight loss

Losing weight can significantly improve insulin sensitivity and blood sugar control in overweight or obese individuals with prediabetes. This can also be helpful for those at risk of developing prediabetes. A combination of a balanced diet and regular exercise can promote weight loss and reduce the risk of developing type 2 diabetes and, in some cases, gestational diabetes as well (Diabetes Prevention Program Research Group, 2015).

Regular monitoring of blood sugar levels

Regular monitoring of blood sugar levels, weight, and other relevant health markers is essential to track progress and adjust the treatment plan as needed. Healthcare providers may recommend periodic blood tests, such as the Hemoglobin A1C test, to assess the effectiveness of the treatment plan.

Lifestyle counseling

Providing education and counseling on lifestyle modifications, such as stress management, smoking cessation, and adequate sleep, can support overall health and improve the management of prediabetes.

A Prediabetes Treatment Plan can be a helpful tool for documenting an individual's crucial treatment process and interventions.


Alvarez, S., & Algotar, A. M. (2019, January 28). Prediabetes. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK459332/

American Diabetes Association. (n.d.). With prediabetes, action is the best medicine. https://diabetes.org/about-diabetes/prediabetes

Diabetes Prevention Program Research Group (2015). Long-term effects of lifestyle intervention or metformin on diabetes development and microvascular complications over 15-year follow-up: the Diabetes Prevention Program Outcomes Study. The Lancet: Diabetes & Endocrinology, 3(11), 866–875. https://doi.org/10.1016/S2213-8587(15)00291-0

What are the best foods to eat if you are prediabetic?
What are the best foods to eat if you are prediabetic?

Commonly asked questions

What are the best foods to eat if you are prediabetic?

The best foods to eat if you are prediabetic include cruciferous vegetables like kale, broccoli, and Brussels sprouts; low glycemic fruits like apples, cherries, and blueberries; beans and legumes; whole grains like quinoa and whole wheat bread; and lean meats like chicken, turkey, and fish. These foods are rich in fiber, protein, and healthy fats, which can help regulate blood sugar levels and improve overall health.

What is the fastest way to reverse prediabetes?

The fastest way to reverse prediabetes is through a combination of lifestyle changes, including a healthy diet and regular exercise. Incorporating physical activity, such as walking or strength training, can also help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.

What is the best treatment for prediabetes?

The best treatment for prediabetes is a comprehensive approach that includes lifestyle changes, such as a healthy diet and regular exercise, as well as medication if necessary.

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