Prediabetes Diet

From hopkinsmedicine.org

If your doctor says your bloodwork reveals prediabetes, you’re bound to have questions about what’s best to eat. People with prediabetes have fasting blood sugar levels that are elevated, but not to the point that they meet the criteria of type 2 diabetes.  

Key Points

• Prediabetes can often be reversed through lifestyle changes like healthier eating. Increased physical activity, with a goal of 5% to 7% weight loss.
• A balanced, sustained eating approach — not restrictive diets — is essential for managing prediabetes.
• The Mediterranean diet is recommended because it focuses on whole grains, lean proteins, and healthy fats.
• Reducing added sugars and saturated fats and choosing high‑fiber foods support healthier blood sugar levels.

Diet for Prediabetes — What foods should I eat?

A balanced diet is key to preventing prediabetes from progressing to type 2 diabetes. Rather than eliminating entire food groups or following fad diets, focus on healthy, sustainable eating habits that support long-term blood sugar control.

With that in mind, the Mediterranean diet is recommended for people with prediabetes, with its emphasis on whole grains, lean protein and healthy fats.

Other recommended resources include the diabetes meal planning recommendations from the Centers for Disease Control and Prevention and a version of the MyPlate guidelines issued by the U.S. Department of Agriculture and adapted by the American Diabetes Association (ADA).

The ADA’s version of the recommendations suggests these proportions for meals:

• 50% of the plate filled with non-starchy vegetables, such as leafy greens
• 25% with healthy carbohydrates, such as whole grains like brown rice, farro or quinoa
• 25% with lean protein, such as chicken, turkey, fish or tofu
• Incorporate fiber to reach a goal of 25 to 30 grams per day by eating a variety of fruits, vegetables and whole grains

Foods to Limit if You Have Prediabetes

In general, many nutrition experts highlight certain foods that tend to spike blood sugar more quickly and are worth limiting. These include:

• Sugary drinks such as soda, sweetened teas, energy drinks, and fruit juices
• Refined carbohydrates like white bread, white rice, pastries, and regular pasta
• Highly processed snacks including chips, crackers and packaged baked goods
• Foods high in added sugars such as candy, desserts and sweetened cereals
• Fried foods that are high in saturated fats and can worsen insulin resistance
• Limit saturated fats like fatty cuts of meat, butter and full-fat diary to support insulin sensitivity and instead have healthy unsaturated fats, such as avocados, nuts, seeds, canola and extra virgin olive oil. 

Prediabetes and sugar — How much is too much?

Carbohydrates are the body’s main source of energy. Glucose (blood sugar) fuels every cell in the body and is the brain’s preferred fuel. While your body needs glucose to function, eating too much added sugar and refined carbohydrates can raise your blood sugar levels and worsen your diabetes.

Blood sugar levels are key indicators of prediabetes, so it’s important to be aware of hidden sources of sugar. Added sugars can be found in many processed foods, including breakfast cereals, frozen meals, protein bars, sauces and salad dressings.

Recommendations for Limiting Sugar

The World Health Organization (WHO) recommends limiting added sugar to less than 10% of your daily calorie intake and ideally to 5% or less for additional health benefits. For someone following a 2,000-calorie diet, this means consuming no more than 50 grams (about 12 teaspoons) of added sugar per day, with an ideal target of 25 grams (about 6 teaspoons). 

The American Heart Association recommends even lower limits, advising women to consume no more than 25 grams (6 teaspoons) of added sugar daily and men no more than 36 grams (9 teaspoons) per day.

Practical Tips for Limiting Sugar

• Choose water or unsweetened beverages instead of soda, sweet tea, energy drinks, and other sugary drinks.
• Read food labels and look for added sugars in packaged foods, snacks, and beverages.
• Eat whole fruits instead of candy, cookies, pastries, or other sugary desserts.
• Choose balanced meals and snacks with protein, fibre and healthy fats to help reduce sugar cravings.
• Limit highly processed foods that often contain hidden sugars and opt for whole, minimally processed foods whenever possible.

The Dietitian’s Guide: The 5-10-11 Added Sugar Rule

Food Label	Added Sugars (per serving)	What it Means
Best	0-5 g	15 Choose these foods most often. They are the best choice for supporting16 healthy blood sugar levels.17
Limit	6-10 g	23 Enjoy in moderation. Look for lower-added-sugar options when available.24
Avoid	11 g or more	30 Frequent intake can contribute to blood sugar spikes and increase the31 risk of progressing to type 2 diabetes.32

What should I eat for breakfast if I have prediabetes?

Choose foods that have lean protein, healthy fats, and high fibre carbohydrates. For example: Oatmeal topped with berries and pumpkin seeds with 1% milk, offer a well-balanced meal.

What fruits should I avoid with prediabetes?

Whole fruits can be part of healthy eating for people with prediabetes because they provide fibre, vitamins and antioxidants. Aim to choose whole fruits instead of fruit juice, which can raise blood sugar quickly. Consult with your healthcare provider regarding grapefruit as it can interact with certain medications.

How to Reverse Prediabetes — Lifestyle

Research studies such as the National Institutes of Health’s Diabetes Prevention Program Outcome Study (DPP) has consistently shown that healthy eating, regular physical activity, modest weight loss can reduce your risk of developing type 2 diabetes by 34% for four years compared to placebo, which was an outcome of the Johns Hopkins’ diabetes prevention program.

Stay active

Physical activity can help prevent diabetes while boosting heart health. People with prediabetes should try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. Be sure to check with your doctor before starting exercise or levelling up your current physical activity.

Small Weight Loss, Big Health Benefits

Even small amounts of weight loss can have a benefit. The ADA states that moderate rate reduction of 5% to 10% of your body weight can significantly lower your A1C level. 

Get Enough Sleep

The relationship between sleep, diabetes, and weight gain is important to understand. Sleep deprivation has been shown to increase people’s cravings for sugary foods, so people with prediabetes should make sure they’re getting seven to eight hours of sleep a night.

Limit Alcohol and Avoid All Tobacco

Limiting alcohol can help improve blood sugar control and reduce the risk of progressing from prediabetes to type 2 diabetes. Alcohol recommendations are no more than one drink per day for women and no more than two per day for men. 

Avoiding all tobacco products is also important, as smoking can increase insulin resistance and raise the risk of diabetes-related health complications.

Stay on Top of Your Numbers

People with prediabetes should be vigilant about their laboratory test results. If you’re at risk or have prediabetes, make sure you follow up with your A1C level with a blood test at least yearly.

Dietary Supplements and Prediabetes

Be cautious with dietary supplements. Some supplements may affect blood sugar and interact with diabetes medication. For example, ginseng, gingko, and garlic have been studied for their potential effects on blood glucose, but the evidence is mixed. In high doses—particularly when taken as concentrated supplements rather than as foods—they may increase the risk of low blood sugar (hypoglycaemia) in people taking diabetes medications.

Before starting any vitamin, mineral, herbal, or botanical supplement, talk with your physician, pharmacist, or registered dietitian to ensure it is safe, effective, and appropriate for your individual health needs and medications.

Work With a Dietitian if You Have Prediabetes 

Because many people with prediabetes may have other health conditions, such as high cholesterol or high blood pressure, it’s important to individualize nutrition recommendations. 

A registered dietitian can help develop a personalized nutrition plan that fits your lifestyle, improves blood sugar control, and reduces your risk of developing type 2 diabetes. Ask your primary care provider for a referral to a registered dietitian or check with your health insurance plan to see if nutrition counselling for prediabetes is covered.

Reversing Prediabetes — Is it possible?

A diagnosis of prediabetes does not mean that developing type 2 diabetes is inevitable. Healthy lifestyle changes—including eating a balanced diet, being physically active, maintaining a healthy weight, getting adequate sleep and managing stress—can help improve blood sugar levels and may prevent or delay the progression to type 2 diabetes. In many cases, these changes can even help return blood sugar levels to the normal range.

“Every healthy choice you make is an investment in your future health. Lasting changes doesn’t come from perfection; it comes with small, consistent changes.”

Evangelina DiSpirito, RDN, LDN, E-RYT 500, is an outpatient cardiac rehabilitation clinical dietitian at Johns Hopkins with more than 25 years of experience in nutrition counselling, including diabetes education. She specializes in helping individuals with prediabetes, diabetes and cardiovascular disease make sustainable nutrition and lifestyle changes to improve blood sugar management, support heart health, and reduce the risk of developing type 2 diabetes.

Medically reviewed by Evangelina DiSpirito, RDN, LDN, E-RYT 500. 

https://www.hopkinsmedicine.org/health/expert-qa/prediabetes-diet

4 Myths About Blood Sugar Diabetes Experts Want You to Stop Believing

From eatingwell.com

By Kaitlin Ahern

Spoiler, you can still eat carbs 

KEY POINTS

• When you have diabetes, you can still eat fruit and have healthy blood sugar levels.
• You also don’t have to eat a low-carb diet, but the type of carbs and portion size matters.
• Drinking water, walking and managing stress are other ways to support healthy blood sugar.

Thanks to the internet and social media, it’s never been easier to access health and wellness content. That’s a good thing when it raises our awareness of things like the importance of healthy blood sugar, but sometimes it can be tough to separate fact from fiction.

Here, two certified diabetes educators help us bust the most common myths about managing blood sugar (whether or not you have insulin issues) and explain what to believe instead.

Myth #1: You Shouldn’t Eat Fruit

As a dietitian and diabetes educator, Kaitlin Hippley, M.Ed., RDN, LD, CDCES, says one myth she hears all the time is that fruit is “too high in sugar” and should be avoided when you’re trying to manage your blood sugar.

“In reality, whole fruit contains fibre, vitamins and antioxidants that help slow how quickly sugar is absorbed,” Hippley says.

In fact, one meta-analysis that looked at 19 randomized controlled trials (the gold standard in research) found that eating more fresh or dried fruit significantly lowered fasting blood sugar levels in participants with diabetes.

Rather than cutting out these nutrient-rich foods, Hippley recommends eating fruit in balanced portions and pairing it with protein or healthy fats to support steadier blood sugar. Think: an apple with peanut butter, a cup of berries with Greek yogurt, or a small handful of raisins and almonds.

Myth #2: You Have to Eat a Low-Carb Diet

Nope—not all carbs are “bad” when it comes to blood sugar, says Erin Palinski-Wade, RD, CDCES.

“You do not need to follow a low-carb or no-carb diet to manage blood sugar levels,” Palinski-Wade says. Rather, she says, you should pay attention to the type and amount of the carbs you’re eating.

Focus on healthy portion sizes of high‑fibre, minimally processed carbs like legumes, whole grains and fruit paired with protein, healthy fats and movement after meals to help blunt spikes and improve overall blood sugar patterns, she says. 

Getting plenty of fibre not only helps with blood sugar control, it’s also a boon for weight management, digestive health, and heart health. That’s why adults should aim to eat between 22 and 34 grams of the nutrient each day.

Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes.

Hippley says to spread your carbs evenly throughout the day for healthier blood sugar and energy levels. For example, you could have oatmeal with nuts and berries for breakfast, followed by a big leafy green salad with chickpeas for lunch, and then a whole-wheat pasta dish for dinner.

Myth #3: Foods Labelled “Sugar-Free” Won’t Affect Your Blood Sugar

                                                                                              Credit: 

Getty Images. EatingWell design

Beware sneaky marketing claims on packaged foods. Just because a food is labelled “sugar-free” or “zero-sugar,” that doesn’t mean it won’t impact your blood sugar. 

“Those products can still contain carbohydrates that raise glucose levels,” Hippley says. 

She suggests looking at the total carbohydrates, fibre and protein on a food’s nutrition label to help you consider how it might fit into a balanced meal.

Myth #4: You Can’t Eat Dessert

You absolutely can eat dessert and still have healthy blood sugar.

“Managing blood sugar is about balance, not restriction,” Hippley says. “Dessert can fit into a blood sugar–friendly plan when you pay attention to portion size, frequency and overall balance, like pairing it with protein, fibre or healthy fats."

Try “ice cream” made with frozen bananas, for example, or make a mousse with Greek yogurt instead of heavy cream.

Other Strategies for Healthy Blood Sugar

• Hydrate and Move: “Drinking water and taking a short walk afterward can also help keep blood sugar steady,” Hippley says. Staying well hydrated is key because more water dilutes the sugar in your blood. And research shows just a 10-minute walk right after eating can help keep blood sugar levels steady.
• Eat More Avocados: This fruit is packed with fibre and healthy fat, both of which can help keep blood sugar steady and may help reduce the risk for type 2 diabetes. “Try swapping out a source of saturated fat or refined carbohydrate with avocado,” Palinski-Wade suggests. Add sliced avocado instead of cheese to a sandwich, or spread mashed avocado on whole-grain toast instead of butter.
• Add Legumes to Your Plate: Research shows an eating plan that includes legumes like lentils, beans and chickpeas may improve overall metabolic health, including blood sugar markers. “Try adding a half-cup of beans into salad or soups or snacking on dry-roasted chickpeas to boost your intake of fibre and slow-digested carbohydrates to help balance blood sugar levels,” Palinski-Wade says.
• Stick to a Consistent Sleep Schedule: Both a lack of sleep (getting less than the recommended seven or more hours per night) and an inconsistent sleep schedule are linked to higher blood sugar levels and worse control of blood sugar after meals. So try to get enough shut-eye each night, and avoid late nights in favour of consistent bedtimes and wake-up times, even on the weekends, Palinski-Wade says.
• Manage Stress: “Chronic stress can raise blood sugar levels by affecting hormones such as cortisol,” Hippley says. Practicing stress-reducing techniques such as meditation, deep breathing or gentle movement like yoga can help combat these effects.
• https://www.eatingwell.com/blood-sugar-myths-to-stop-believing-11928787
  

8 diabetes myths you need to stop believing

From womensweekly.com.au

By Ashleigh Austen

From the impact of sugar to whether or not it’s genetic, an expert sets the record straight 

Diabetes is one of Australia’s most common chronic conditions, yet it remains widely misunderstood.

More often than not, ideas about who gets diabetes, how it develops and what living with it really involves are shaped more by outdated stereotypes than medical fact. That confusion matters: it can delay diagnosis, fuel stigma and make an already demanding condition harder to manage.

Here, we unpack eight of the most persistent myths about diabetes and explain what the evidence actually tells us.

Myth 1: Type 1 diabetes is caused by eating too much sugar

This is one of the most damaging myths of all. Type 1 diabetes (T1D) has nothing to do with diet or lifestyle. It is a chronic autoimmune condition that occurs when the immune system mistakenly attacks and destroys the insulin-producing beta cells in the pancreas. Without insulin, the body cannot regulate blood glucose levels, making lifelong insulin therapy essential.

“In type 1 diabetes, the immune system mistakenly attacks the insulin-producing cells in the pancreas, resulting in the person losing the ability to produce their own insulin. Sugar or ‘junk food’ does not cause this autoimmune process,” explains endocrinologist Dr Ben Nash, who lives with type 1 diabetes.

No amount of sugar intake causes T1D. The condition develops silently over many years, often long before symptoms appear. Blaming food choices not only spreads misinformation but also places unnecessary guilt on people living with the condition.

                                          Eating too much sugar does not lead to being diagnosed with T1D. Image: Canva

Myth 2: Type 1 diabetes only affects children

While T1D is often diagnosed in childhood, it can develop at any age. Each year, around 3,000 Australians – many of them children – are diagnosed with T1D, which is the equivalent of eight people every day. However, adults are also diagnosed, sometimes well into later life.

“Approximately 50 per cent of people with type 1 diabetes are diagnosed in adulthood, yet many still think of it as a childhood condition,” says Dr Nash.

This misconception matters. “Adults with symptoms such as weight loss, thirst, fatigue, or frequent urination are often misdiagnosed with type 2 diabetes. Delayed diagnosis can lead to serious illness, including diabetic ketoacidosis, a diabetes emergency that can be life-threatening.”

Myth 3: Diabetes always runs in families

Family history does play a role, but it is far from the whole story. Approximately 90 per cent of people diagnosed with T1D have no known family history of the condition. That means most diagnoses come as a complete shock.

Dr Nash explains: “There is a genetic component, but 9 out of 10 people with type 1 diabetes have no family history.” While certain genes are associated with increased risk, “having these genes alone is not enough to cause someone to develop type 1 diabetes.”

Instead, “it is thought that an additional environmental trigger, in addition to genetic factors work together to cause type 1 diabetes to develop.”

Myth 4: You can ‘outgrow’ type 1 diabetes

Type 1 diabetes is lifelong. Because the body permanently loses its ability to produce insulin, there is currently no cure and no way to outgrow the condition.

“Once the immune system destroys insulin-producing cells, the body cannot regenerate them,” says Dr Nash. “That’s why people with T1D must give themselves insulin every day.”

Management requires daily insulin, careful monitoring of blood glucose levels and constant decision-making, a reality that is often underestimated by those who don’t live with the condition.

Myth 5: Insulin means you’ve failed to manage diabetes properly

This myth is particularly misleading when it comes to T1D. People with type 1 diabetes need insulin to survive, full stop.

“Insulin is essential for people living with type 1 diabetes because their bodies are no longer able to produce it,” says Dr Nash. “In type 1 diabetes, insulin is simply replacing a hormone the body no longer makes.”

Without insulin, blood glucose levels rise dangerously and can quickly lead to diabetic ketoacidosis (DKA), a life-threatening complication and a leading cause of hospitalisation for people with T1D.

                                     With the correct treatment plan, those with diabetes can lead healthy lives. Image: Canva

Myth 6: People with diabetes can’t live full, active lives

Living with diabetes is demanding, but with appropriate treatment and support, people with T1D can and do live full, active lives.

“Living well with type 1 diabetes means people can pursue careers, travel, exercise, and spend time with family without limits,” says Dr Nash. “Advances in diabetes technology has made this more possible than ever.”

However, he notes that much of the effort involved goes unseen. “The invisible work includes constant monitoring, planning ahead, carrying supplies and making decisions that most people never think about.”

Myth 7: The symptoms are always obvious

Classic symptoms such as excessive thirst, frequent urination and unexplained weight loss are well known, but they don’t always appear suddenly or clearly.

“These symptoms can develop gradually and be mistaken for stress, viral illness, menopause, or other conditions,” says Dr Nash.

If insulin is not started in time, high blood glucose levels can escalate rapidly into DKA. “Delayed diagnosis can lead to serious illness, such as diabetic ketoacidosis, a medical emergency that results from inadequate insulin levels to meet the needs of the person with diabetes.”

Myth 8: Diabetes isn’t that expensive to manage

The financial burden of type 1 diabetes in Australia is substantial and increasing. Ongoing costs include insulin, glucose monitoring supplies, medical appointments and, for many families, lost income due to reduced work capacity. These costs are lifelong, reflecting the permanent nature of the condition.

https://www.womensweekly.com.au/health/diabetes-myths/