Prediabetes Nutrition Tips


Prediabetes is a wake-up call, indicating that your blood sugar levels are higher than normal yet not high enough to be classified as type 2 diabetes. Fortunately, making strategic nutrition choices can significantly help in managing and reversing prediabetes. Here’s how you can harness the power of nutrition to keep your blood sugar levels in check.

Focus on Fiber

Fiber plays a crucial role in blood sugar management by slowing down the absorption of sugar, helping to improve blood sugar levels. Aim for a diet rich in high-fiber foods such as:

Vegetables: Broccoli, carrots, and leafy greens.

Fruits: Berries, oranges, and apples (with the skin on).

Legumes: Beans, lentils, and chickpeas.

Whole Grains: Quinoa, barley, and oats.

Choose Carbohydrates Wisely

Not all carbs are created equal. Opt for complex carbohydrates over simple sugars and refined carbs, as they provide sustained energy and have a lesser impact on blood sugar levels. Include whole grains, legumes, and vegetables in your meals.

Incorporate Healthy Fats

Healthy fats can help manage hunger and stabilize blood sugar levels. Focus on sources of monounsaturated and polyunsaturated fats, including:

Nuts and Seeds: Almonds, walnuts, and flaxseeds.


Oily Fish: Salmon, mackerel, and sardines.

Olive Oil

Prioritize Lean Proteins

Protein is essential for satiety and can help prevent spikes in blood sugar levels. Choose lean protein sources such as:

Poultry: Chicken breast and turkey.


Plant-based proteins: Lentils, beans, and tofu.

Watch Your Portion Sizes

Eating too much of even healthy foods can lead to weight gain, affecting blood sugar control. Use measuring cups or a digital food scale to keep portion sizes in check.

Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated helps the kidneys flush out excess sugar through urine. Aim for at least 8 glasses of water a day, and limit sugary drinks and alcohol.

Limit Added Sugars and Refined Carbs

Foods high in added sugars and refined carbs can spike your blood sugar levels. Limit or avoid sugary beverages, candy, and processed foods with added sugars.

Plan Your Meals

Meal planning can help you make healthier choices and avoid impulsive eating. Prepare balanced meals that include a mix of carbohydrates, proteins, and fats.

Monitor Your Blood Sugar Levels

Understanding how different foods affect your blood sugar levels is key. Keep a food diary and monitor your blood sugar levels to identify patterns and make necessary adjustments.

Seek Professional Guidance

Consider consulting with a registered dietitian or a certified diabetes educator. They can provide personalized nutrition advice and support to manage prediabetes effectively.In the chaos of our fast-paced lives, finding moments of tranquility becomes a precious pursuit.

Incorporating these practical nutrition tips into your daily routine can significantly help in managing prediabetes and reducing the risk of developing type 2 diabetes. Remember, small, consistent changes can lead to significant health improvements over time.

Behaviors For Your Health



As a Black woman speaking to my sisters aged 40 to 70, who are either facing the journey with Type 2 diabetes or stepping cautiously to avoid it, I'm reaching out with an invitation full of hope and unity.

We know the road isn't easy. Our bodies, our histories, and even our joys carry unique stories that impact our health in ways many can't always understand.

The Nutritionist and Nurse hears and understands your story. Your strength is recognized, and your health is prioritized.

You will learn to equip yourself with knowledge and tools for better health.

You will gain support from peers and professionals in a caring environment.

You will honor your cultural traditions and lifestyles to regain your health.

For questions or more information, please contact us at diabetes@thenutritionistandnurse.health

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