Pre Diabetes Diet Plan- What Is Best

pre diabetes dietPre Diabetes Diet Plan- What Is Best

Pre diabetes is a metabolic condition and a growing global problem all across the world. The word pre diabetes means having blood sugar levels above normal levels but not yet in the territory of diabetes. Reclusive lifestyle, sedentary habits and fast food culture are the contributing factors to the rise of pre diabetic cases.  We do not see enough people subscribing and starting a pre diabetes diet plan that really need to.
Pre diabetes is a warning sign that it’s time to make some lifestyle changes. Diet plays a key role in keeping your blood sugar levels in a normal range. Pre diabetes condition can be easily overcome by following a proper pre diabetes diet plan. The best pre diabetic meal plan is one that includes all the major and micro components of food without adding excess calories. The focus is to eat healthy foods that are high in nutrition and low in glycemic index.

The best pre diabetes diet plan should consist of an array of fruits and veggies, whole grains and legumes and a variety of healthy animal based foods.

Vegetables and Fruits for Pre Diabetics

Fruits and vegetables are very helpful in curing pre diabetic condition. They contain both insoluble and soluble types of fiber and are rich in nutrients. While planning a menu for pre diabetic meal, include the following veggies and fruits- carrots, spinach, mushrooms, lettuce, okra, beets, onion, cabbage, tomatoes, green beans, apples, oranges, blueberries, purines, pears, lime, peaches, dried apricots, grapefruit and strawberries. You can also make fresh juices but do not add sugar into it.

Seafood and Meat for Prediabetes

Animal based foods are allowed in pre diabetic condition but you need to be careful in deciding the portion size and daily intake. Restrict your daily intake to a weekly basis. Seafood may include sardines, halibut, cod, tuna, and catfish herring. You can eat poultry products like chicken, duck, turkey etc. but without skin. Fish should be a dietary staple that is consumed two or three times in a week.

Grains and Legumes

Grains are wholesome foods and full of nutrients. But, your focus should be more on whole grains and processed grains should be avoided. Your pre diabetic meal plan should include oat bran cereal, muesli, brown rice, bran or multi-grain bread, pinto beans, soybeans, split beans and whole barley.

Tips to Prepare Recipes for Your Pre Diabetic Diet Plan

Your pre diabetic meal need not be boring. You should include variety of foods by keeping your portions appropriate. Try to use fresh foods rather than picking up ready-to-eat pre diabetic meals. Substitute unhealthy oils to healthier options like canola oil, olive oil etc. Stuff your refrigerator with healthy mid meal snacks such as oatmeal cookies with low sugar and fat, low fat yogurt, nuts, and whole grain bread.

Pre diabetes diet plan-sample

The pre diabetic meal plans will vary according to your condition and your calorie requirements.

This sample meal plan consists of 1200 calories per day:

Breakfast– one cup skimmed milk, one orange or half apple and one cup muesli

Morning snack– Non fat vanilla or lemon yogurt

Lunch– one whole wheat pita bread, ½ cup chicken salad, and one banana

Evening snack– 3 celery sticks with two tablespoons of hummus

Dinner-Half cup brown rice with one bowl of green veggie salad, and tomato herb marinated steak


Bottom line is start on a pre diabetes diet plan if you believe you suffer from any of the above conditions and consult with your doctor on any pre diabetic conditions you think you might be suffering from.

For more information on pre diabetes or for meal planning information, sign up for my newsletter and receive three free dinner meal plans for your diet choice.

About Mathea

Mathea Ford, RD/LD, is the owner of Healthy Diet Menus For You, LLC. She has over 22 books on Amazon, check out her work at


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