What Is Pre-Diabetes? A Guide to Healthy Eating for Pre-Diabetics

Blogs06 Jun 2025

Managing pre-diabetes effectively starts with an understanding of the condition. When you’re diagnosed with pre-diabetes, it signals that your blood sugar levels are higher than normal but haven’t yet crossed into the range of type 2 diabetes. The risk of developing type 2 diabetes can be significantly reduced if the condition is addressed early. The treatment often focuses on making changes to your lifestyle, like adopting a healthier diet, getting more physically active, and sometimes incorporating medication if needed.

Understanding Pre-diabetes

What is Prediabetes?

In prediabetes, the body begins losing its ability to maintain blood glucose levels within the normal limits. An individual may develop insulin resistance, or the pancreas does not produce sufficient insulin, which creates an environment where glucose resides in the bloodstream rather than being utilised for metabolic purposes. This inadequate glucose utilisation is decreasing the insulin response in your body, thus putting you at greater risk of developing diabetes.

Symptoms of Prediabetes

One of the major problems with prediabetes is the lack of symptoms because it is mostly asymptomatic; they may not necessarily be noticeable until the blood sugar rises to diabetic levels. However, some signs of pre-diabetes symptoms include:

1. Increased appetite

2. Unexplained weight loss/weight gain

3. High BMI

4. Weakness

5. Fatigue

6. Sweating

7. Blurred vision

8. Slow healing cuts or bruises

9. Recurrent skin infections/gum bleeding

Even though these are some prediabetes symptoms, they can be mild or confused with other conditions; making regular health checkups is crucial.

Risk Factors

Several factors increase the likelihood of developing prediabetes:

● Age: Natural changes in insulin sensitivity as we age increase the risk of high blood sugar levels. Research shows that with age, the body’s natural resistance to insulin increases, leading to high levels of blood sugar among older people.

● Genetics: Family history is the most prominent risk factor for diabetes. If your parents or siblings are diabetic, your chances of developing pre-diabetes are high.

● Lifestyle: Unhealthy eating patterns, lack of physical activity, and stress significantly impact blood sugar levels. A sedentary lifestyle and poor dietary choices contribute to increasing diabetes and prediabetes cases.

● Other conditions: The chances of pre-diabetes rise considerably in the case of women who have a history of PCOS (Polycystic Ovary Syndrome), have had gestational diabetes, or are obese in any gender.

Healthy Eating for Prediabetics

Dietary choices play a central role in prediabetes treatment. Focusing on nutrient-rich, balanced meals helps stabilise blood sugar levels and prevent further complications.

Carbohydrates

It is important to choose complex carbohydrates rather than simple carbs in the case of a prediabetic state. Complex carbs are digested more slowly, preventing rapid spikes in blood sugar. Healthy carbohydrate options suitable for an Indian diet include:

● Whole grains: Brown rice, whole wheat, and barley

● Millets: finger millet, sorghum, and pearl millet

● Legumes: Chickpeas, lentils, and kidney beans

Protein

Proteins are efficiently required for the maintenance of blood sugar and for promoting satiety. Lean protein sources such as lentils, beans, fish, chicken, and low-fat dairy are ideal options. By including adequate protein in meals, you can support better glucose regulation, which is crucial for a healthy prediabetes diet.

Fats

Not all fats are harmful. It’s essential to differentiate between healthy fats and unhealthy fats. Monounsaturated and polyunsaturated fats, found in foods like:

● Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds

● Cooking oils: Olive oil, mustard oil, and rice bran oil

can contribute to maintaining blood sugar levels and improving heart health. Avoid trans fats to promote overall health.

Fibre

Fibre slows down the absorption of sugar, helping to maintain steady blood glucose levels. Include fibre-rich foods like:

● Vegetables: spinach, carrots, bitter gourd, and broccoli

● Fruits: apples, guavas, berries, and pears

● Whole grains: quinoa, oats, and unpolished rice

A fibre-rich diet not only aids in managing blood sugar but also supports digestive health.

Portion Control

It's advisable to eat the right foods, but it is equally important to be mindful about portion sizes. Simply consuming large portions of healthy foods can lead to weight gain and an increase in blood sugar levels. Here are some practical tips for managing portion sizes in meals:

● Use smaller plates to create a sense of fullness.

● Fill half your plate with vegetables, one-quarter with lean proteins, and one-quarter with whole grains.

● Avoid second helpings and eat mindfully.

Sample Meal Plan

A well-structured meal plan can simplify dietary choices for prediabetics. Here’s a sample Indian meal plan:

● Breakfast: A bowl of oat porridge with a sprinkle of nuts and a boiled egg

● Mid-morning snack: A small fruit salad (apple, pear, and pomegranate)

● Lunch: A bowl of dal (lentils), two chapatis, sautéed vegetables, and a bowl of curd

● Evening snack: Roasted chickpeas or puffed rice (murmura) with a handful of peanuts

● Dinner: Grilled fish or paneer with a bowl of brown rice and a green salad

Lifestyle Modifications

 Integrating lifestyle changes is essential. Diet alone isn’t sufficient to manage prediabetes.

Physical Activity 

Physical activity is a vital aspect of managing prediabetes. Undertake at least 30 minutes of physical activity each day. Activities like brisk walking, yoga, and swimming are particularly suitable for the 40-60 age group. Regular exercise improves insulin sensitivity and helps regulate blood sugar levels.

Hydration

Staying well-hydrated is key to keeping your body functioning at its best. Water helps regulate many bodily processes, including blood sugar levels. Sugary drinks, on the other hand, can cause those levels to spike sharply, leading to potential complications. So, aim to stick with water as your primary beverage. But if you’re looking for a bit of variety, herbal teas or a moderate amount of coconut water can be good alternatives.

Stress Management

Stress isn’t just a mental burden; it’s a physical one too, especially for prediabetics. High stress levels can increase blood sugar, making it essential to find ways to manage and reduce stress. Practices like yoga, meditation, and deep breathing can make a huge difference in stabilising blood sugar. Beyond that, simply doing things you enjoy, whether it’s a hobby, spending quality time with family, or being outdoors, can help keep stress in check.

Sleep

For overall good health, sleep is an essential component, and consistently missing out on quality sleep can lead to increased insulin resistance and elevated blood sugar levels. To keep these levels in balance, aim for 7-8 hours of restful, uninterrupted sleep each night to support better glucose regulation and overall well-being.

Conclusion

Think of pre-diabetes as your body’s early warning signal, a critical point where making the right changes can have a lasting impact. By focusing on a prediabetes diet, engaging in regular exercise, managing stress, and prioritising quality sleep, you can effectively manage your blood sugar levels and significantly lower the risk of progressing to type 2 diabetes.

If you notice any signs of prediabetes symptoms or have concerns about your blood sugar, it’s essential to reach out to a healthcare provider. They can help you create a personalised prediabetes treatment plan that aligns with your specific needs.

Taking control of your health starts with understanding what to eat in prediabetes and making informed choices. Stay proactive and focus on a balanced lifestyle to secure healthier outcomes.

At Right Shift, we’re here to support your health journey every step of the way. With our free meal plan creator, you can design personalised meal plans tailored to your unique needs. Our free health score assessment provides valuable insights into your well-being, while the Shift Store offers resources to help you make informed food choices that align with your health goals. 

Other Popular Blogs

Whole Grains For Diabetics | Almonds Benefits | Proteins And Diabetes Management | Healthy Eating Habits | Intermittent Fasting Benefits