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It might feel overwhelming to hear you have prediabetes, but it's actually an opportunity to get things back on track. Prediabetes indicates you have higher-than-normal blood sugar, but not high enough to be diagnosed with type 2 diabetes—yet. The good news is that by making a few healthy changes, particularly in what you eat, you can prevent or delay diabetes entirely.
Let's look at the best foods for prediabetes, what not to eat, and how to plan a sustainable diet that maintains your blood sugar in balance.
Prediabetes is a warning sign. It signifies that your body is beginning to have trouble with sugar (glucose) processing. Your insulin is not functioning as it should, so sugar starts accumulating in the blood. If left alone, prediabetes usually develops into type 2 diabetes, as well as heart disease, kidney disease, and nerve damage.
But diet does make a tremendous difference. What you eat has a direct impact on your blood sugar levels. Eating the right foods—and not eating the wrong foods—can keep your body balanced, enhance insulin sensitivity, and even reverse prediabetes in some people.
If you have prediabetes, eat foods that take time to digest, release energy slowly, and do not lead to sudden rises in blood sugar. Such foods are high in fiber, protein, good fats, and complex carbohydrates.
Use whole grains such as brown rice, quinoa, millets (such as bajra, ragi, jowar), and whole wheat instead of white rice or refined flour. These are rich in fiber and stabilize blood sugar levels after food.
Spinach, broccoli, cauliflower, carrots, tomatoes, and capsicum are low in calories and carbohydrates, but high in nutrients and fiber.
Proteins are digested slowly and make you feel full. Have lentils, toor dal, chana, moong, eggs, chicken, fish, or paneer in your diet. Vegetarians can also use soy products and Greek yogurt.
Fat is not the culprit—it's about the kind. Opt for sources of good fat such as nuts, seeds, olive oil, mustard oil, avocados, and fatty fish such as salmon or mackerel.
You don't need to avoid fruits—but be discerning. Opt for low-sugar fruits such as apples, guava, berries, pears, and oranges. Consume them whole rather than juicing.
Chickpeas, rajma (kidney beans), black beans, and lentils contain protein and fiber, making them ideal for controlling blood sugar.
Dahi (curd), toned milk, and paneer from low-fat milk can be consumed in small amounts. Greek yogurt is particularly ideal since it's more protein-rich and lower in carbs.
Now that we are aware of what we should be eating, let us see what to avoid or limit as it worsens blood sugar levels.
White rice, maida (white flour), bakery products, instant noodles, and processed snacks are metabolized rapidly, leading to rapid spikes in blood sugar levels.
This encompasses sodas, fruit juices with added sugar, energy drinks, and even sweetened coffee and tea. These beverages contain a high glycemic content and minimal nutrition.
Indian sweets such as gulab jamun, jalebi, rasgulla, and pastries or cakes are full of sugar and refined carbohydrates. Small portions every now and then are fine, but they must not become frequent.
Packaged chips, ready-to-eat meals, frozen foods, and sugary breakfast cereals typically have unhealthy fats, salt, and sugar.
Steer clear of products that contain hydrogenated oils or partially hydrogenated oils—such as margarine and most fast foods. These fats drive up insulin resistance.
Though an occasional small drink is probably fine, excessive alcohol disrupts blood sugar levels and strains the liver.
Here's an easy prediabetes food chart to guide you on how to plan your meals for the day:
| Meal | Foods to Add |
| Morning | Warm lemon water, soaked almonds or walnuts |
| Breakfast | Veggie oats upma / moong dal chilla / egg whites and multigrain toast |
| Mid-Morning | A whole fruit (e.g., apple or guava) or buttermilk |
| Lunch | Brown rice or roti (2) + dal + sabzi + salad + curd |
| Evening | Green tea + roasted chana / sprouts / murmura bhel with veggies |
| Dinner | Quinoa or millet khichdi / grilled paneer or tofu + sautéed vegetables |
| Bedtime | Warm turmeric milk (if not lactose intolerant) or a handful of soaked flaxseeds |
This chart is only a general guideline. Based on your requirements, a dietitian may customize it further.
For most cases, yes. If prediabetes is detected early, modifying your diet, remaining active, and losing as little as 5–7% of your body weight can really make a difference in your blood sugar levels—and even reverse the condition.
Some individuals with prediabetes can return to normal sugar levels with only diet and lifestyle modifications. But consistency is the mantra.
Eating normal meals and not going too long without eating are essential. Skipping a meal or taking too much food at one time can both lead to blood sugar changes. Try to eat:
Portion control is equally important too. Even nutritious foods will spike sugar if consumed in excess.
Yes! Several of the ingredients used in traditional Indian cooking are perfect for controlling blood sugar levels. Here are some of them:
Adding these to your diet can provide your body with a natural advantage in maintaining blood sugar levels.
Exercise and diet complement each other. Try to get at least 30 minutes of exercise, 5 times a week. Brisk walking, yoga, cycling, and even dancing can work.
Also, consume plenty of water during the day. Adequate hydration helps eliminate excess sugar in the form of urine and keeps you lively.
If you're unsure what to eat, or have other concerns such as high BP, cholesterol, or weight—it's an excellent idea to see a registered dietitian. They can design a personalized prediabetes diet plan for your lifestyle, preferences, and health objectives.
Some folks will require medical care if blood sugar won't decrease through diet and lifestyle changes alone—so periodic check-ins with your physician are also a must.
What's the Best Diet for Prediabetes?
The ideal diet for prediabetes is one that is:
Small steps can make a big impact. You don't have to be on a fussy or costly diet. Eat natural, home-cooked food with loads of vegetables, whole grains, and healthy fats. Ditch the rubbish, exercise regularly, and monitor your sugar levels.
By eating the right food and not eating the wrong foods, you can manage your health and even prevent diabetes before it starts.
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