Have you recently been told your blood sugar is "a little high" or that you have prediabetes? That moment in the doctor's office can feel overwhelming—like you're standing at a crossroads with your health.

If you're like many of our clients here at Well + Easy, you might have left with a pamphlet about "watching your diet" and a follow-up appointment in six months. But what happens in between? How exactly do you "watch your diet" in a way that actually reverses prediabetes?

This uncertainty can lead to anxiety, confusion, and even inaction. You know your diet needs to change, but conflicting information about carbs, sugar, and even fruit might leave you unsure of what to eat for dinner tonight, let alone how to make sustainable changes.

The good news? Prediabetes is reversible through dietary changes, and the path forward doesn't have to be complicated or restrictive. With blood sugar levels between 100-125 mg/dL (5.7-6.4% A1C), you're in the perfect position to make changes before developing full-blown type 2 diabetes.

Today, we're going to walk you through exactly how to eat to reverse prediabetes naturally, using our proven Whole GI Protocol framework that has helped thousands of women bring their blood sugar back to normal ranges.

Understanding Your Prediabetes Diagnosis

Before diving into dietary solutions, let's understand what's actually happening in your body with prediabetes.

Prediabetes means your blood sugar levels are elevated, but not yet high enough to be diagnosed as type 2 diabetes. It's characterized by insulin resistance—your cells aren't responding properly to insulin, the hormone responsible for moving glucose from your bloodstream into your cells.

The key markers for prediabetes are:

• Fasting blood glucose between 100-125 mg/dL
• A1C levels between 5.7-6.4%
• Oral glucose tolerance test results between 140-199 mg/dL

While these numbers might seem concerning, they represent an important opportunity. Research shows that appropriate lifestyle changes can reverse prediabetes in up to 58% of people, dramatically reducing the risk of progression to type 2 diabetes.

The Goal: Reversing Prediabetes Through Diet

Our goal is straightforward: bring your blood sugar levels back to normal range through dietary changes that:

1. Reduce insulin resistance
2. Maintain stable blood glucose throughout the day
3. Support overall metabolic health
4. Create sustainable habits you can maintain long-term

This is achieved not through extreme restriction or elimination, but through a strategic approach to what you eat, how you combine foods, and when you eat them—we call this the Whole GI Protocol (which we teach and talk a lot about here at Well + Easy).

The Three-Phase Approach to Reversing Prediabetes

Based on our work with thousands of women in the Low GI Living program, we've developed a three-phase approach that makes reversing prediabetes achievable and sustainable. Here's a basic overview:

Phase 1: Reset (Weeks 1-2)

The first phase focuses on stabilizing blood sugar and reducing glucose spikes, which begins the process of improving insulin sensitivity.

Key strategies during the Reset phase:

1. Implement the plate method for balanced meals

   • 1/2 plate: Non-starchy vegetables
   • 1/4 plate: Lean protein
   • 1/4 plate: Complex carbohydrates
   • 1-2 tablespoons healthy fats

2. Establish consistent meal timing

   • Eat within 1 hour of waking
   • Finish eating 2-3 hours before bedtime

3. Prioritize protein at breakfast

   • Aim for 25-30g protein with your first meal
   • Include healthy fat and fiber
   • If including carbohydrates, keep portion modest

4. Eliminate obvious sugar sources

   • Sugary beverages (sodas, fruit juices, sweetened coffee drinks)
   • Processed sweets (cookies, cakes, candy)
   • Sweetened breakfast cereals

5. Stay hydrated

   • Begin the day with 16oz water
   • Drink water between meals
   • Aim for half your body weight (in pounds) in ounces daily

What to expect during Reset:

• Reduction in cravings
• More stable energy throughout the day
• Improved sleep quality
• Possible mild withdrawal symptoms from sugar reduction (typically resolve within 3-5 days)

Reset phase sample day:

• Breakfast: Greek yogurt bowl with berries, walnuts, and a sprinkle of cinnamon
• Lunch: Large salad with grilled chicken, olive oil dressing, and a small portion of quinoa
• Dinner: Baked salmon with roasted broccoli and a small sweet potato
• Snack (if needed): Apple slices with almond butter
  
  

Phase 2: Regulate (Weeks 3-8)

Once you've established baseline habits that stabilize blood sugar, the Regulate phase focuses on fine-tuning your approach to address your unique metabolic response.

Key strategies during the Regulate phase:

1. Implement food sequencing

   • Start meals with vegetables/fiber
   • Eat protein second
   • Consume carbohydrates last
   • Note: This sequence has been shown to reduce post-meal glucose spikes by up to 73%.

2. Identify personal carbohydrate tolerance

   • Experiment with different types and amounts of carbohydrates
   • Notice how energy, hunger, and cravings respond
   • Keep a simple food/energy journal to identify patterns

3. Incorporate strategic movement

   • 10-minute walk after meals
   • Resistance training 2-3 times weekly
   • Regular movement throughout the day

4. Fine-tune meal timing

   • Experiment with earlier dinner times
   • Consider whether 3 meals or 3 meals + snack works better for your body
   • Pay attention to hunger and energy cues

5. Focus on sleep quality

   • Aim for 7-8 hours nightly
   • Establish consistent sleep/wake times
   • Create a relaxing bedtime routine

What to expect during Regulate:

• Further improvement in energy stability
• Reduction in hunger and cravings
• Better body awareness
• Initial improvements in blood sugar metrics
• Beginning of weight loss (if needed)

Regulate phase sample day:

• Breakfast: Veggie and cheese omelet with side of berries
• Lunch: Turkey lettuce wraps with avocado, starting with a few cucumber slices
• Dinner: Grass-fed beef stir-fry with plenty of vegetables and a small portion of brown rice (eating vegetables first, then protein, then rice)
• Snack (if needed): A handful of nuts and a piece of cheese
  
  

Phase 3: Rewire (Weeks 9-12)

The final phase focuses on creating lasting habits and developing metabolic flexibility—your body's ability to efficiently use both glucose and fat for fuel.

Key strategies during the Rewire phase:

1. Build metabolic flexibility

   • Vary carbohydrate intake based on activity levels
   • Incorporate various types of fasting (if appropriate)

2. Expand food variety

   • Gradually reintroduce certain foods in appropriate portions
   • Experiment with food combining to mitigate impact
   • Develop strategies for special occasions

3. Create sustainable routines

   • Establish simple meal frameworks that work for your lifestyle
   • Develop batch cooking or meal prep systems
   • Build strategies for dining out and social situations

4. Address stress and emotional eating

   • Identify triggers for stress eating
   • Develop non-food coping mechanisms
   • Implement stress reduction techniques

5. Plan for long-term maintenance

   • Prepare for ongoing blood sugar monitoring
   • Establish "warning signs" that indicate need for reset
   • Create support systems for continued success

What to expect during Rewire:

• Normalization of blood sugar metrics
• Stable energy throughout the day
• Reduced or eliminated cravings
• Established habits that feel sustainable
• Improved body composition
• Better relationship with food

Rewire phase sample day:

• Breakfast: Protein smoothie with spinach, berries, protein powder, and almond butter
• Lunch: Mediterranean bowl with chickpeas, feta, olives, vegetables, and a small portion of quinoa
• Dinner: Roasted chicken with herb-roasted vegetables and a small portion of wild rice
• Flexible meal: Once weekly, enjoy a reasonable portion of a previously challenging food combined strategically with protein, fat, and fiber
  
  

The 10 Core Principles of a Prediabetes-Reversing Diet

Regardless of which phase you're in, these ten principles form the foundation of an effective prediabetes diet plan:

1. Prioritize Protein

Adequate protein intake is critical for blood sugar management. Protein:

• Promotes satiety
• Has minimal impact on blood glucose
• Helps maintain muscle mass
• Slows digestion of carbohydrates when eaten together

Aim for: 25-30g protein, emphasizing quality sources like:

• Eggs and egg whites
• Poultry (chicken, turkey)
• Fish and seafood
• Lean beef and pork
• Greek yogurt and cottage cheese
• Plant-based options (tofu, tempeh, legumes)
  
  

2. Focus on Fiber

Fiber slows glucose absorption, promotes fullness, and supports gut health—all crucial for prediabetes management.

Aim for: 25-35g fiber daily from sources like:

• Non-starchy vegetables (leafy greens, broccoli, cauliflower, peppers)
• Low-glycemic fruits (berries, apples, pears)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds (chia, flax, almonds)
• Whole grains in moderate portions (quinoa, oats, barley)
  
  

3. Choose Quality Carbohydrates

Not all carbohydrates affect blood sugar equally. Focus on complex carbohydrates with low glycemic impact OR understand how to combine higher GI carbs with protein and fat.

Best choices:

• Non-starchy vegetables (unlimited)
• Legumes (beans, lentils, chickpeas)
• Small portions of berries and low-GI fruits
• Limited amounts of whole grains (quinoa, steel-cut oats, barley)
• Sweet potatoes and winter squash (in appropriate portions)

Limit or avoid if eating on their own:

• Refined grains (white bread, white rice, typical pasta)
• Processed snack foods
• Sugar-sweetened foods and beverages
• High-glycemic fruits in large portions
  
  

4. Include Healthy Fats

Healthy fats slow digestion, promote satiety, and have minimal impact on blood glucose.

Emphasize:

• Avocados
• Olive oil
• Nuts and seeds
• Fatty fish (salmon, sardines, mackerel)
• Limited amounts of coconut oil and grass-fed butter
  
  

5. Master Meal Timing and Frequency

When you eat can be almost as important as what you eat.

Key principles:

• Eat within 1 hour of waking
• Consider earlier dinner times (ideally 2-3 hours before bed)
• Find the meal frequency that works for your body (typically 3 meals or 3 meals + 1 snack)
  
  

6. Understand Food Combinations

Combining foods strategically can significantly reduce their glycemic impact.

Effective strategies:

• Always pair carbohydrates with protein and/or fat
• Eat vegetables before starchier foods
• Add vinegar-based dressings to meals (vinegar reduces glycemic response)
• Include cinnamon, which has been shown to improve insulin sensitivity
  
  

7. Stay Adequately Hydrated

Proper hydration supports blood sugar regulation and metabolic function.

Hydration guidelines:

• Drink 1/2 oz water per pound of body weight daily
• Begin the day with 16oz water
• Drink water between (not during) meals
• Limit caffeine to morning hours
  
  

8. Incorporate Strategic Movement

Exercise increases insulin sensitivity and helps clear glucose from the bloodstream.

Most effective approaches:

• 10-minute walks after meals
• Resistance training 2-3 times weekly
• Brief movement breaks throughout the day
• Reducing extended sitting periods
  
  

9. Prioritize Quality Sleep

Poor sleep directly impacts insulin sensitivity and blood sugar regulation.

Sleep optimization:

• Aim for 7-8 hours nightly
• Maintain consistent sleep/wake schedule
• Create a screen-free wind-down routine
• Keep bedroom cool and dark
  
  

10. Manage Stress Effectively

Chronic stress elevates cortisol, which raises blood sugar and increases insulin resistance.

Practical strategies:

• Daily mindfulness practice (5-10 minutes)
• Regular outdoor time
• Deep breathing exercises
• Identifying and addressing stressors
  
  

Putting It All Together: Your 7-Day Prediabetes Sample Meal Plan

To help you implement these principles immediately, here's a simple 7-day meal plan that follows the Whole GI Protocol framework:

Day 1

Breakfast: Veggie Egg Scramble

• 2 whole eggs scrambled with spinach, peppers, and onions
• 1/4 avocado
• 1/2 cup berries
• 1 slice of sourdough toast

Lunch: Mediterranean Bowl

• 4oz grilled chicken
• 2 cups mixed greens and non-starchy vegetables
• 1/4 cup chickpeas
• 1/4 brown rice
• 1 tablespoon olive oil and lemon dressing
• 1oz feta cheese

Dinner: Baked Salmon Plate

• 5oz baked salmon with herbs
• 2 cups roasted broccoli and cauliflower
• 1/2 cup roasted sweet potato
• 1 tablespoon olive oil (used in cooking)

Snack (if needed): Greek yogurt with cinnamon and 5 walnut halves

Day 2

Breakfast: Protein Smoothie Bowl

• 1 scoop protein powder
• 1/2 cup berries
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1/2 cup spinach
• Ice and water to desired consistency

Lunch: Tuna Salad Lettuce Wraps or Sandwich

• 1 can tuna mixed with 2 tablespoons Greek yogurt, diced celery, and herbs
• Large romaine lettuce leaves for wrapping or use 2 slices of bread
• 1 cup cucumber and bell pepper slices
• 10 olives

Dinner: Turkey Vegetable Stir-Fry

• 4oz ground turkey
• 3 cups mixed vegetables (broccoli, bell peppers, snap peas, mushrooms)
• 1/2 cup cooked brown rice
• Ginger-garlic sauce (no added sugar)

Snack (if needed): Celery sticks with 1 tablespoon almond butter

Day 3

Breakfast: Greek Yogurt Parfait

• 1 cup plain Greek yogurt
• 1/4 cup berries
• 2 tablespoons chopped walnuts
• Cinnamon and vanilla extract
• Optional: 1 teaspoon honey if needed

Lunch: Chicken and Quinoa Bowl

• 4oz shredded chicken
• 1/3 cup cooked quinoa
• 2 cups roasted vegetables
• 1/4 avocado
• Fresh herbs and lemon juice

Dinner: Beef and Vegetable Soup

• 4oz grass-fed beef
• Plenty of low-starch vegetables (celery, zucchini, kale, tomatoes)
• 1/2 cup beans
• Herb broth
• Side salad with olive oil dressing

Snack (if needed): 1/4 cup cottage cheese with cucumber slices

Day 4

Breakfast: Savory Breakfast Bowl

• 2 fried eggs
• 1/2 cup sautéed spinach and mushrooms
• 1/4 avocado
• 1/4 cup black beans
• Salsa (no added sugar)

Lunch: Big Salad with Protein

• 4oz grilled chicken
• 3 cups mixed greens and vegetables
• 1oz cheese
• 2 tablespoons nuts or seeds
• Olive oil and vinegar dressing

Dinner: Lentil and Vegetable Curry

• 1/2 cup cooked lentils
• 2 cups mixed vegetables
• Coconut milk and curry spices
• Side of cauliflower rice

Snack (if needed): Small apple with 1 tablespoon nut butter

Day 5

Breakfast: Overnight Chia Pudding

• 2 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1 scoop protein powder
• 1/4 cup berries
• Cinnamon and vanilla

Lunch: Leftovers from previous dinner

Dinner: Sheet Pan Chicken and Vegetables

• 5oz chicken thighs
• 3 cups roasted Brussels sprouts and carrots
• Herbs and olive oil
• Small side salad with vinaigrette

Snack (if needed): Hard-boiled egg and a few olives

Day 6

Breakfast: Protein Pancakes

• 1 scoop protein powder
• 1 mashed banana
• 2 eggs
• Cinnamon
• Topped with 1 tablespoon nut butter and a few berries

Lunch: Taco Salad Bowl

• 4oz ground turkey seasoned with spices
• 2 cups lettuce and vegetables
• 1/4 cup black beans
• 1/4 avocado
• Salsa and lime juice

Dinner: Pesto Zucchini Noodles with Shrimp

• 5oz shrimp
• Zucchini noodles
• Homemade pesto (basil, olive oil, pine nuts, garlic)
• Cherry tomatoes
• Side salad

Snack (if needed): Small handful of nuts and a cheese stick

Day 7

Breakfast: Weekend Vegetable Frittata

• 2 eggs
• Mixed vegetables (spinach, bell peppers, onions)
• 1oz cheese
• Side of berries

Lunch: Chicken Lettuce Cups

• 4oz shredded chicken
• Asian-inspired sauce (no added sugar)
• Chopped water chestnuts, carrots, and herbs
• Large lettuce leaves for wrapping

Dinner: Flexibility meal

• Follow plate method proportions
• Include at least 4oz protein
• Fill half your plate with non-starchy vegetables
• Include a small portion of a carbohydrate you enjoy
• Add healthy fat

Snack (if needed): Vegetable crudités with guacamole

Common Questions About the Prediabetes Diet

"Do I have to give up carbohydrates completely?"

No. Complete carbohydrate elimination is unnecessary and often counterproductive for long-term success. Instead, focus on:

• Choosing complex, high-fiber carbohydrates
• Appropriate portions (typically 1/4 of your plate)
• Proper food combining to minimize blood sugar impact
• Timing carbohydrates earlier in the day when possible

"How quickly will I see results?"

While everyone's body responds differently, most people begin seeing improvements in energy and hunger patterns within the first two weeks. Measurable changes in fasting glucose can often be seen within 4-6 weeks, with more significant improvements in A1C (which reflects a three-month average) by the 3-month mark.

"What about fruit? I've heard I should avoid it completely."

Fruit can absolutely be part of a prediabetes-reversing diet. The key is:

• Choosing lower-glycemic options (berries, apples, pears)
• Appropriate portions (typically 1/2 - 1 cup)
• Pairing with protein and/or fat to slow glucose absorption
• Eating fruit earlier in the day rather than in the evening

"Do I need to count carbs, calories, or use a specific macronutrient ratio?"

While some people find carb counting helpful, our approach focuses on food quality, proper combining, and portion awareness rather than strict counting. The plate method (1/2 plate non-starchy vegetables, 1/4 plate protein, 1/4 plate complex carbs, plus healthy fats) naturally creates appropriate macronutrient balance without meticulous tracking.

"What if I'm also trying to lose weight?"

The good news is that the same principles that help reverse prediabetes typically support weight loss as well. Blood sugar stabilization often reduces cravings and improves metabolic function, making weight management easier. Focus first on blood sugar stabilization, and weight loss frequently follows as a natural consequence.

Your Next Steps: Taking Action Against Prediabetes

If you've been diagnosed with prediabetes, you're at a crucial decision point. Taking action now can prevent progression to type 2 diabetes and help you avoid the complications associated with long-term blood sugar challenges.

Here's your simple action plan to get started:

1. Implement a balanced plate starting with your very next meal - This simple visual approach immediately improves meal balance without complicated calculations.

2. Start a basic food journal - For the first two weeks, track what you eat, when you eat, and how you feel afterward. This helps identify patterns and personalize your approach.

3. Focus on protein at breakfast - This one change can significantly impact your blood sugar stability throughout the entire day.

4. Stay hydrated - Begin tomorrow morning with 16oz of water upon waking, and build your hydration habit from there.

5. Take a 10-minute walk after meals - This simple habit can reduce post-meal blood sugar spikes by up to 22%.

These five steps alone, if implemented consistently, can create significant improvements in your blood sugar levels. As you gain confidence, you can integrate more principles from the three-phase approach.

For comprehensive support on your journey to reverse prediabetes, consider joining our Low GI Living program. Inside, you'll find:

• 4-Week Blood Sugar Reset Starter Plan
• Weekly meal plans designed specifically for prediabetes reversal
• Shopping lists that take the guesswork out of grocery shopping
• Our complete Whole GI Protocol framework
• Expert guidance to personalize this approach to your unique needs

Low GI Living helps women lose 15-30 pounds, control blood sugar, and ease chronic symptoms in 90 days – all without complicated dieting. 

Ready to reverse your prediabetes diagnosis with stable energy, natural weight management, and improved health markers? Join Low GI Living here and receive instant access to our complete system.

If you prefer to test our method first, you can get started with the 7-Day Blood Sugar Course Correction Plan. Learn more and access here.