Even when you think you’re doing everything right — exercising regularly, trying to eat well, and maintaining a healthy weight — you can still get hit with something unexpected like prediabetes.
If this sounds familiar, here's the good news: prediabetes is reversible. And with the right knowledge about healthy eating and some simple changes, you can get back on track and prevent it from getting worse.
What is prediabetes?
Think of it as a warning sign that your blood sugar is a bit high but not high enough for a type 2 diabetes diagnosis. Prediabetes is incredibly common, affecting a whopping 32% of U.S. women, and many people don’t know they have it until they have a routine checkup.
Understanding prediabetes can feel overwhelming, but the good news is that small changes in your daily routine — especially in what you eat — can make a big difference.
Food choices matter
Our bodies turn the food we eat into sugar, or glucose, for energy. If you have prediabetes, your body has some trouble processing this glucose, leading to higher blood sugar levels. Eating smart can help your body manage this and may even prevent things from getting worse.
Thankfully, healthy eating with prediabetes isn’t about restrictive diets or giving up all your favorite foods. Instead, it's about finding a balance you can actually live with.
Your new BFFF (best friend forever, fiber)
Adding fiber to your diet helps prevent spikes in blood glucose levels by slowing down the absorption of sugar in your bloodstream. Some foods high in fiber are vegetables, fruits, whole grains, beans, and nuts — aim to include these in your meals and snacks throughout the day.
Protein is essential
About 1 in 3 women in the U.S. have prediabetes, according to the CDC; yet, many are unaware. Pregnancy can bring gestational diabetes, which increases the risk of prediabetes later on, while hormonal changes during menopause can lead to more belly fat — a key risk factor for diabetes. The good news? Small changes in your daily routine (especially in what you eat!) can make a big difference.
Not only can protein help build and repair tissues in your body, it can also help you feel fuller for longer. Add protein sources like chicken, fish, tofu, eggs, and low-fat dairy products to your grocery list. They’ll give you the nutrients you need without those unhealthy saturated fats that can make it harder for your body to manage blood sugar.
Healthy fats, please!
Not all fats are created equal. Did you know healthy fats, like those found in avocados, nuts, seeds, and olive oil, can actually help keep your blood sugar levels in check? They also contribute to that satisfied feeling after eating, which can help you avoid eating too much.
Keep an eye on those carbs
Carbohydrates have the biggest impact on your blood sugar, but that doesn't mean you should ditch them completely. Instead, go for complex carbs high in fiber and nutrients — think whole grains, beans, and veggies.
And if you’re craving simple carbs, no biggie! Pair your favorite cookies or soda with nuts, cheese, or other healthy fat or protein sources.
You already know: drink more water
Staying hydrated can help keep your blood sugar levels in check. Plus, it can boost your energy and help you feel better overall. And sometimes, when you think you’re hungry, you might actually just be thirsty. So before grabbing a snack, try chugging some H2O.
And hey, instead of reaching for that soda or juice, why not try water with electrolytes or unsweetened tea? You can even add some fresh fruit or herbs to your water for a little extra flavor. Your body will thank you.
Perfection doesn’t exist
Don’t stress about making a complete diet overhaul overnight. It’s all about making small changes that you can stick with. Start with one or two, like swapping that afternoon sweet treat for a handful of nuts or adding some veggies to your meals. Trust us, those daily habits can really add up!
Another thing to keep in mind is portion sizes. No, we don’t mean you should eat less food — just be aware of how much you’re putting on your plate. Try using smaller plates, measuring out your servings, or checking out that “plate method” you saw on Instagram — you know, where you fill half your plate with non-starchy veggies, a quarter with lean protein, and a quarter with whole grains or starchy veggies.
Eating healthy for prediabetes is pretty much the same as eating healthy in general. By making some of these small changes, you’re helping with your blood sugar and lowering your chances of getting other health problems like heart disease or certain cancers. Pretty cool, right?
Every body is different
It’s all about finding what works for you, not anyone else. Chat with your healthcare provider or a registered dietitian to create a nutrition plan that fits your needs and what you like. They can also answer your questions and help you with any roadblocks you hit along the way.
Healthy eating is not just about managing your blood sugar. It’s about giving your body all the good stuff it needs, boosting your energy, and feeling better overall.
While feeling overwhelmed is normal, prediabetes doesn’t have to be this big, scary thing that holds you back. Try switching your perspective to see it as an opportunity to make some positive changes and create a whole new health story for your life.
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Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com.
