What is Prediabetes?
Prediabetes occurs when the body’s cells become resistant to insulin, the hormone responsible for helping glucose (sugar) enter your cells for energy.
This resistance leads to higher glucose levels in the blood, which, over time, can damage various organs and systems. Unlike type 2 diabetes, where the body struggles to produce enough insulin, prediabetes is more about the body’s inefficient use of the insulin it makes.
Can You Reverse Prediabetes?
Prediabetes is a condition that serves as a warning sign—your body’s way of telling you that your blood sugar levels are higher than normal, but not yet high enough to be classified as type 2 diabetes.
If left unchecked, prediabetes can progress to type 2 diabetes, a condition associated with serious health risks like heart disease, nerve damage, and kidney problems.
The good news is that with the right nutrition programme and lifestyle changes, you can reverse or manage prediabetes effectively.
Some key risk factors for prediabetes include:
Being overweight or obese
Sedentary lifestyle
Poor diet high in processed foods and sugars
Family history of type 2 diabetes
Age (risk increases after 45)
Polycystic ovary syndrome (PCOS)
The Power of Food in Managing Blood Sugar
What Foods Can Stop Prediabetes getting worse?
The most impactful change you can make is adjusting your diet and lifestyle. Proper nutrition plays a critical role in managing and even reversing prediabetes.
The right diet can help stabilise blood sugar levels, improve insulin sensitivity, regulate your metabolism and promote weight loss—all of which are crucial for reducing the risk of progressing to type 2 diabetes.
7 Nutrition Tips to Stop Prediabetes in Its Tracks
1. Focus on Low-Glycaemic Foods
The glycaemic index (GI) measures how quickly a food raises your blood sugar levels. Low-GI foods cause a slower, more gradual rise in blood sugar, which is beneficial for managing prediabetes. Foods that are low on the glycaemic index include:
Whole grains: Brown rice, quinoa, oats
Non-starchy vegetables: Broccoli, spinach, peppers, cauliflower
Legumes: Lentils, chickpeas, beans
Fruits: Berries, apples, pears
Including more of these foods in your diet can help keep your blood sugar levels stable throughout the day.
2. Increase Fibre Intake
Fibre slows down the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels. Soluble fibre, in particular, is known for its ability to improve insulin sensitivity.
Foods high in fibre include:
Vegetables: Broccoli, Brussels sprouts, artichokes
Fruits: Raspberries, pears, apples with the skin
Whole grains: Barley, oats, quinoa
Legumes: Black beans, lentils, chickpeas
Aim to include a source of fibre at each meal, and try to consume at least 25-30 grams of fibre per day.
3. Healthy Fats Are Your Friend
Not all fats are created equal. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help improve insulin sensitivity and reduce inflammation, both of which are important in managing prediabetes. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are particularly beneficial.
However, it’s important to avoid unhealthy fats, especially trans fats found in many processed foods, as these can increase insulin resistance and worsen your condition.
4. Watch Your Portion Sizes
Overeating—even healthy foods—can lead to weight gain, which is a major risk factor for developing type 2 diabetes. One simple strategy is to use smaller plates and bowls to naturally reduce portion sizes. Paying attention to your body’s hunger and fullness cues can also help you avoid overeating.
5. Limit Sugary and Processed Foods
Sugary foods and drinks, as well as highly processed snacks, can cause rapid spikes in blood sugar levels, followed by sharp crashes. This rollercoaster effect can increase insulin resistance over time. Instead of reaching for sugary snacks, opt for natural options like fruit, nuts, or a small portion of dark chocolate.
6. Stay Hydrated
Water is the best choice for staying hydrated, as it doesn’t contain any sugars or calories. Staying hydrated helps your body maintain proper blood sugar levels. Aim to drink at least 8 glasses of water a day, and avoid sugary drinks like sodas, artificial sweeteners and sweetened juices.
7. Regular Meal Timing
Eating regular meals at consistent times each day can help regulate your blood sugar levels. Skipping meals or going long periods without eating can lead to unstable blood sugar, which can worsen insulin resistance. Try to eat balanced meals every 4-5 hours and include a combination of protein, healthy fats, and fibre-rich carbohydrates.
Lifestyle Changes to Reverse Prediabetes
How to Reverse Prediabetes
Along with a healthy diet, certain lifestyle changes can make a significant difference in managing or reversing prediabetes:
Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise, like brisk walking, each week. Physical activity helps your body use insulin more efficiently.
Get enough sleep: Poor sleep can affect insulin sensitivity, so aim for 7-9 hours of quality sleep per night.
Manage stress: Chronic stress can lead to increased blood sugar levels. Incorporate stress-reducing activities such as meditation, yoga, or deep breathing exercises or meditation into your routine.
Mastering Prediabetes with Smart Nutrition Choices
Prediabetes is a serious condition, but it’s also an opportunity to take control of your health before it progresses to type 2 diabetes.
By focusing on a balanced diet rich in whole, low-glycaemic foods, increasing your fibre intake, and incorporating healthy fats, you can lose weight and manage or even reverse prediabetes.
Pairing these dietary changes with regular exercise, proper sleep, and stress management will boost your efforts and set you on the path to a healthier, more balanced life.
Working With a Nutritionist Can Help You Reverse Prediabetes
Personalised nutrition, guided by a nutritionist and health coach, can be more effective at reversing prediabetes because it tailors dietary and lifestyle changes to your unique needs.
A nutritionist can identify specific factors, such as food intolerances, metabolic imbalances, and hormonal shifts, that might be hindering your progress. With expert support, you receive customised meal plans and recipes for ongoing motivation, and accountability, which are crucial for making sustainable changes.
This personalised approach ensures that you’re not just following generic advice but are actively addressing the root causes of prediabetes, leading to more successful and lasting results.
Online Nutrition Advice in Manchester & Worldwide
Hi I'm Lisa, BANT registered nutritionist, based in Manchester, specialising in online nutrition advice for metabolic health and weight management. I help women over 35 lose weight, rebalance hormones and regain their energy for a healthier, happier future.
I offer a FREE 5 day sugar detox, healthy, nutritious meal plans and recipes, online consultations and personalised nutrition programmes for women in Manchester and online worldwide.
Join my 8 week Rebalance programme, for health and weight loss in midlife and menopause, to discover the power of personalised nutrition for yourself. Book a FREE no-obligation 30-minute call via Zoom or phone to find out how I can support you to success!
DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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