Getting diagnosed with prediabetes is a wake-up call, but it’s not the end of the world. Think of it as an opportunity to make changes that can significantly improve your health and reduce your risk of developing type 2 diabetes. One of the most powerful tools you have to manage prediabetes is your diet. The way you eat directly impacts your blood sugar levels, and tweaking your nutrition can be a game-changer for keeping things in check.

If you’re wondering what changes you should make and how to go about it without feeling overwhelmed, you’re in the right place. Below, we’ll break everything down into simple, actionable steps to help you take charge of your health.

What is Prediabetes, and Why Does Diet Matter?

Prediabetes is when your blood sugar levels are higher than normal but not quite high enough to qualify as type 2 diabetes. Essentially, it’s your body giving you a friendly (but serious) nudge to take better care of your health. Without intervention, prediabetes can progress to diabetes, which comes with a higher risk of complications like heart disease, kidney problems, and nerve damage.

Luckily, you can reverse or slow the progression of prediabetes with the right lifestyle changes, and diet is one of the most effective starting points. Why? Because the foods you eat influence blood sugar levels and how your body processes glucose, particularly in those with insulin resistance (a hallmark of prediabetes).

Key Nutritional Changes for Managing Prediabetes

Here are the key adjustments you can make to your eating habits to help keep your blood sugar stable and your body happy.

1. Cut Back on Added Sugars

Sugar is sneaky. It hides in everything from soda and candy to salad dressings and flavored yogurts. Reducing added sugars is one of the most impactful changes you can make for better blood sugar control.

Why it works: Added sugars cause quick spikes and drops in blood sugar, which isn’t great for anyone, but especially for people with prediabetes. Over time, this can make insulin resistance worse.

Practical tips:

  • Drink water, unsweetened tea, or sparkling water instead of soda or sugary coffee drinks.
  • Skip pre-packaged snacks like granola bars or cookies and opt for whole-food snacks like nuts or fruit.
  • Sweeten your meals naturally with cinnamon, nutmeg, or vanilla extract if you miss the taste of sugar.

2. Focus on Complex Carbs

Not all carbohydrates are created equal. Simple carbs, like white bread and pastries, are quickly digested and spike blood sugar. Complex carbs, on the other hand, are digested more slowly, leading to steadier blood sugar levels.

Why it works: Foods made with whole grains, beans, and starchy veggies provide fiber and nutrients, which help regulate blood sugar.

Practical tips:

  • Choose whole-grain bread, pasta, and brown rice instead of their refined counterparts.
  • Swap out mashed potatoes for roasted sweet potatoes.
  • Experiment with other grains like quinoa, farro, or barley.

3. Prioritize Fiber-Rich Foods

Fiber is your best friend when it comes to stabilizing blood sugar. It slows digestion and helps prevent those rapid post-meal blood sugar spikes.

Why it works: High-fiber foods (like veggies, fruits, legumes, and whole grains) provide long-lasting energy and keep you feeling full longer, which can also support weight management.

Practical tips:

  • Add a handful of spinach or kale to your morning smoothie.
  • Choose fruits over juice to get the benefits of fiber.
  • Include beans or lentils in soups, salads, or as a side dish.

4. Incorporate Lean Protein

Protein adds staying power to your meals, helping you feel full and satisfied for longer. It also plays a role in balancing blood sugar by slowing the digestion of carbs.

Why it works: Adding protein to meals and snacks can reduce the impact of carbs on your blood sugar.

Practical tips:

  • Add grilled chicken, eggs, or tofu to salads for extra staying power.
  • Snack on Greek yogurt (unsweetened) with a little fruit, or pair an apple with peanut butter.
  • Try plant-based proteins like lentils, chickpeas, or edamame in your meals.

5. Include Healthy Fats

Fats on their own don’t raise blood sugar, but they do slow digestion, which can help keep your levels more stable. Focus on unsaturated fats for heart and overall health.

Why it works: Healthy fats like those found in nuts, seeds, avocados, and olive oil can enhance meals without negatively impacting blood sugar.

Practical tips:

  • Drizzle olive oil over salads or roasted veggies.
  • Add a few slices of avocado to your sandwich.
  • Snack on a handful of almonds, walnuts, or sunflower seeds.

6. Watch Your Portion Sizes

Even when you’re eating healthy foods, eating too much at once can lead to blood sugar spikes. Spreading your meals and snacks out evenly during the day can help keep your blood sugar levels stable.

Why it works: Managing portion sizes prevents overwhelming your body with too much glucose at once.

Practical tips:

  • Use smaller plates to control portions visually.
  • Track your servings of carbs with measuring cups or a food scale, especially at first.
  • Include balanced portions of protein, carbs, and fat at each meal.

7. Opt for Low-Glycemic Foods

Low-glycemic index (GI) foods have a smaller and slower impact on blood sugar compared to high-GI foods.

Why it works: Choosing low-GI foods, like non-starchy vegetables, legumes, and whole grains, helps avoid those sudden blood sugar swings.

Practical tips:

  • Snack on carrots, cucumbers, or bell pepper sticks.
  • Swap watermelon or pineapple for lower-GI fruits like apples, berries, or pears.
  • Substitute white bread or bagels with sprouted grain bread or pita.

Balanced Meals and Snacks

For better blood sugar management, aim for meals and snacks that balance protein, fiber, and healthy fats. Here are some ideas to get you started.

Breakfast

  • Veggie omelette with spinach, tomatoes, and mushrooms; a slice of whole-grain toast with avocado.
  • Plain Greek yogurt topped with fresh berries, chia seeds, and a sprinkle of nuts.

Lunch

  • Grilled salmon on a bed of mixed greens with quinoa, cherry tomatoes, cucumber, and olive oil dressing.
  • Lentil and vegetable soup with a side of whole-grain crackers.

Dinner

  • Baked chicken breast with roasted sweet potatoes and sautéed green beans.
  • Stir-fry with tofu, broccoli, bell peppers, and a small serving of brown rice.

Snacks

  • A hard-boiled egg and a handful of raw almonds.
  • Sliced apple with natural peanut butter (no added sugar).
  • Hummus with carrot and cucumber sticks.

Tips for Making These Changes Sustainable

Changing your diet can feel daunting, but it doesn’t have to be. The key is progress, not perfection. Here’s how to make these new habits stick.

  • Start Small: Tackle one or two changes at a time. Maybe you’ll work on cutting out sugary drinks first, then add more fiber to your meals later.
  • Plan Ahead: Meal prepping can save time and reduce the temptation of convenience foods. Chop veggies for the week or batch-cook grains and proteins.
  • Allow Some Flexibility: Don’t stress about being perfect. If you occasionally have dessert or a favorite indulgence, it’s okay. Focus on balance over the long term.
  • Get Support: Share your goals with friends, family, or a dietitian who can help you stay accountable and motivated.

Making nutritional changes for prediabetes isn’t about cutting out everything you love. It’s about finding a balance that works for you and makes you feel good. Every small step you take, whether swapping white bread for whole grain or adding veggies to your plate, adds up to big improvements over time.