What is prediabetes?

Prediabetes is when your blood sugar levels are higher than normal but not quite high enough to be classified as diabetes. It's considered a Preventable Chronic Disease by the CDC, and it’s often linked to obesity and can lead to serious complications like heart disease and stroke. 

But here’s the good news: by following a low glycemic diet, you can lose weight, improve your blood sugar levels, and significantly reduce your risk of full blown diabetes. A healthy, balanced diet should include whole, real foods like grains, fruits, vegetables, beans, nuts, seeds, and lean proteins.

But before we get into those details, let's start with the basics. This is a comprehensive guide, so be sure to save this resource. Also read all the way through to understand how you can prevent or reverse prediabetes through the right diet and lifestyle changes.

Understanding the glycemic index and why it's essential for managing prediabetes

If you’ve been diagnosed with prediabetes, you might have heard your doctor mention the importance of eating low glycemic. Or maybe you’ve done some digging on your own and realized that this approach could be key to managing your health. Either way, I’m here to help you understand the foundation of the Glycemic Index (GI) and why it’s not just crucial for managing prediabetes, along with my functional approach to low glycemic called Whole GI Protocol.

The Glycemic Index is a tool that measures how quickly a food (specifically carbohydrates) raises your blood sugar levels. Here’s the thing: proteins and fats don’t raise blood sugar, so naturally low glycemic foods like eggs or olive oil won’t have an impact on your blood sugar levels. This makes them excellent choices for a low glycemic diet.

Here’s how the Glycemic Index breaks down:

• 0-55 = Low: These foods cause a slow, steady rise in blood sugar.
• 56-69 = Medium: These foods cause a moderate increase in blood sugar.
• 70+ = High: These foods cause a rapid spike in blood sugar, followed by a quick drop.

Now, this chart might scare you into thinking that this diet is just as restricting as all the rest. I'll explain below how you can incorporate the WHOLE spectrum of foods (low, medium, and high) and still properly manage your blood sugar levels.

When you have prediabetes, balancing your blood sugar levels is key to preventing those spikes and crashes that can lead to more serious health issues down the road. And managing your blood sugar through a low glycemic diet is simpler than you might think.

At Well + Easy, our goal is to make this transition to low GI living as seamless as possible for you. It's fundamental to understand that going low GI is not just about WHAT you eat, but how, when, and why you eat. We also understand that life is busy, and the last thing you need is a diet that feels restrictive or complicated. That’s why our approach is built on the foundation of the low glycemic principles combined with our science-back functional approach called Whole GI Protocol—so you can enjoy a variety of foods while still keeping your blood sugar in check as well as lose weight without giving up everything you love.

The following prediabetes diet plan offers general guidelines, but I'll cover what makes Well + Easy different and how you can get started. And to make it even easier, be sure to download the free sample plan I’ve put together. It’s a practical guide that shows you what an ideal day of eating can look like—simple, satisfying, and blood sugar friendly.

Low GI vs. Whole GI: Meet the Whole GI Protocol

At Well + Easy, we’ve spent over a decade refining our approach to weight loss and chronic condition care, and it all comes together in the Whole GI Protocol. This framework combines the best of Low GI and Whole GI principles into a powerful daily set of eight habits that ensure effective weight loss and better blood sugar management. Each part of the protocol is designed with both foundational and advanced principles to help you see results even faster.

If you’ve done your research, you might know that the traditional low GI diet can feel a bit outdated. The old advice often involved cutting out entire food groups, relying on artificial “diet” foods, and avoiding things like fats, carbs, sugar, and alcohol. But here’s the truth: this advice is no longer valid, and the science now supports a more balanced approach.

While the standard low GI diet focused on eating low glycemic foods to manage chronic diseases, the updated Whole GI approach is about crafting low glycemic meals rather than just focusing on individual foods. What does that mean for you? It means you can enjoy foods that are higher on the glycemic index—just as long as you don’t eat them on their own. Pairing these foods with healthy fats and proteins turns them into complete, low glycemic meals. And this is where the magic happens—this is what gives you so much more freedom in this way of eating.

The Whole GI Protocol isn’t just about what you eat—it’s about how, when, and why you eat, creating a sustainable, enjoyable way to achieve your health goals. Let’s move beyond the outdated rules and embrace a way of living that truly supports your body. [Read: Inside the Whole GI Protocol: my framework for weight loss and chronic care]

[It opens in a new window, I HIGHLY recommend opening and reading for later/after you finish this article]

Based on this, let me cover some pre-diabetes diet basics for you.
 

Pre-diabetes diet plan general guidelines 

If you’ve been diagnosed with prediabetes, the good news is that with the right diet and lifestyle changes, you can take control of your health and significantly reduce your risk of developing type 2 diabetes. Here are some general guidelines to help you on your journey, with a focus on incorporating the Whole GI Protocol into your daily routine.
 

Add in healthy starchy and non-starchy carbs

Incorporating a balance of healthy starchy and non-starchy carbs into your diet is essential for managing prediabetes. While fruits and vegetables are a great starting point, including other sources of healthy carbs can provide the variety and nutrients your body needs to thrive.

Starchy Carbs: Foods like sweet potatoes, quinoa, whole grains, and legumes are fantastic sources of starchy carbs that are also rich in fiber. These foods release glucose into your bloodstream more slowly, helping to prevent the spikes and crashes that can lead to insulin resistance. Sweet potatoes, for example, are loaded with vitamins A and C, and when paired with a healthy fat like olive oil or avocado, they make for a satisfying, low glycemic meal.

Non-Starchy Carbs: Non-starchy veggies like spinach, kale, broccoli, cauliflower, and green beans are incredibly low on the glycemic index and packed with fiber, making them ideal for keeping your blood sugar steady. These veggies add bulk to your meals, keeping you full longer without adding a lot of calories or sugar. Plus, they’re rich in essential vitamins and minerals that support overall health.

For those managing prediabetes, the fiber in these starchy and non-starchy carbs is particularly beneficial because it slows down the absorption of sugar into the bloodstream. This helps maintain steady blood sugar levels throughout the day, reducing the risk of developing full-blown diabetes. By combining these healthy carbs with proteins and fats, you can create balanced meals that support your health while keeping you satisfied and energized.

Remember, it’s not about eliminating carbs—it’s about choosing the right ones and pairing them wisely to keep your blood sugar in check. This approach allows you to enjoy a diverse, delicious diet that supports your overall well-being. [7 foods to include in your breakfast for prediabetes]

Cut back on eating sugary foods alone

You already know that sugar is one of the biggest contributors to weight gain—it’s found in almost everything. But it's not true that you need to completely eliminate sugar in all cases from your diet. (Read this full post and you'll understand why).

The best way to avoid or reduce sugar is to stop eating refined carbs like white bread, white pasta, and white potatoes alone. These foods contain simple carbohydrates which turn into glucose when digested, so they MUST be consumed with a healthy fat and healthy protein to slow the digestion process and the release of glucose into your blood stream. The thing is, do need glucose. Glucose is your body’s main source of energy—it becomes a problem when you're consuming large quantities of these foods alone and it's too much excess in your body. If you don’t burn off the excess by exercising rigorously, it will be stored as fat. [Better Carbs: A guide to low glycemic carbs]

It’s important to note that when following a low glycemic diet you can still eat many of these foods because it's not just about what you're eating. It's how, when, and why. It comes down to how the foods are cooked, what order you eat them, the timing of eating the foods, and how they're combined with other food groups. Don’t worry about this, we share the best way to incorporate this diet into your life with ease. And it really is simple.

Drink lots of water

Staying hydrated is more than just quenching your thirst—it’s a foundational habit for achieving your weight loss and blood sugar management goals. Proper hydration is key for optimal digestion, nutrient absorption, and even cognitive function.

When it comes to managing blood sugar, drinking plenty of water is essential. It helps keep your blood sugar levels steady, preventing the highs and lows that can derail your progress. Plus, staying hydrated helps ward off dehydration, which can stress your body and impact how well you manage prediabetes or other chronic conditions.

Aim for at least eight glasses of water a day. Not only will this support your overall health, but it can also help reduce your risk of developing type 2 diabetes. It’s a simple step that makes a big difference, so make water a priority in your daily routine.

Choose minimally processed over highly processed meats

Now, let's move on to what you want to eat to either prevent or reverse prediabetes. 

Breakfast is the most important meal for prediabetes — here's 5 reasons why

For starters, having a high protein breakfast is one of the best ways to kickstart your metabolism which ultimately kickstarts fat burning. We had our experts weigh in on why you absolutely need to level up your breakfast in order to prevent prediabetes or full blown diabetes. 

1. Stabilized blood sugar levels: A high-protein breakfast can help reduce the post-meal rise in blood sugar. Proteins take longer to digest compared to simple carbohydrates, resulting in a slower release of glucose into the bloodstream. This helps in maintaining steadier blood sugar levels, reducing the risk of blood sugar spikes that can be detrimental for pre-diabetics.
2. Sustained energy: Carbohydrates provide quick energy but can also lead to a subsequent energy slump, especially if they're simple sugars and not properly combined with the right food groups. On the other hand, protein offers a more sustained source of energy, ensuring that those with pre-diabetes remain active and alert throughout the morning without feeling the need to reach for sugary snacks.
3. Appetite regulation: Protein is known to be satiating, meaning it can help keep you fuller for longer. This can prevent overeating or the urge to snack on high-carb, sugary foods later in the day. By reducing such cravings, pre-diabetics can more easily adhere to a balanced diet that supports their health.
4. Supports muscle maintenance and growth: Muscle tissue plays a key role in insulin sensitivity and glucose metabolism. Consuming adequate protein can help maintain and even build muscle mass. This is especially important for pre-diabetics as improved muscle function can contribute to better glucose management.
5. Boosted metabolism: A high-protein breakfast can give your metabolism a jumpstart. Digesting and metabolizing protein burns more calories than fats or carbohydrates. This is beneficial for pre-diabetics who may be aiming for weight management or loss as part of their strategy to improve or reverse their condition.

Incorporating a protein-rich breakfast is a strategic dietary choice that can have multiple health benefits, especially for those who are pre-diabetic or are at risk of developing diabetes. 

Don't forget, here are my top high protein breakfast recipes: 5 high protein breakfast recipes to eat every morning for managing blood sugar, insulin, and metabolism throughout the day

Pre-diabetes diet breakfast ideas

So, now that you know how important breakfast for prediabetes is, I have a few suggestions on what you can easily incorporate into your morning meals to make them complete. You likely already have all of these foods at home, and remember you want to make all meals with a healthy fat, healthy carb, and healthy protein.

1. Eggs

Eggs are a great way to start your day off right. They provide protein, vitamins, and minerals that help keep your body running smoothly. Egg yolks are rich in cholesterol, but they also have high levels of lutein and zeaxanthin, two antioxidants that protect eyesight. Eggs are also loaded with vitamin D, which helps regulate blood sugar levels.

2. Oatmeal

Oatmeal is a great way to start the morning off right. It’s full of fiber, which keeps you feeling fuller longer. Fiber also helps lower bad cholesterol and maintain a healthy digestive system. Oatmeal is also packed with iron, which helps carry oxygen throughout the body. Iron is especially important for women who may become pregnant.

3. Whole Grain Bread

Whole grain bread is a great way to get some whole grains into your diet. It provides complex carbs that give you sustained energy. Whole grains also contain fiber, which makes them filling and satisfying. A slice of toast with your oatmeal, eggs, or with almond butter.

4. Yogurt

Yogurt is a great way to add probiotics to your diet. Probiotics are live bacteria that aid digestion and boost immunity. You can find yogurt at any grocery store.

5. Blueberries

Blueberries are a delicious fruit that are low in calories and high in fiber. They are also a good source of manganese, which helps build strong bones and teeth. Add these into your yogurt, oatmeal, or smoothies!

6. Salmon

Salmon is a great source of omega-3 fatty acids, which are essential fats that promote heart health. Omega-3s also reduce inflammation, which is helpful for people suffering from arthritis. Smoked salmon with cream cheese on a slice of toast is a great option. Smoked salmon omelets are a good choice as well.

7. Almonds

Almonds are a great snack option. They are high in monounsaturated fat, which lowers “bad” LDL cholesterol while increasing “good” HDL cholesterol. Monounsaturated fats also improve insulin sensitivity, which means your body uses glucose more efficiently. This can come in the form of unsalted and unsweetened almond butter or chopped and added to yogurt, oatmeal, smoothies, and more.

Read: 10 Simple low GI breakfast ideas

In addition to a high protein breakfast, part of the Whole GI Protocol is focusing on certain foods after 4pm (Dinner time). So here's some good dinners you can add into your diet.

5 pre-diabetes diet recipes you can make this week (with free sample day PDF)

Here is some more recipe inspiration for prediabetes dinner recipes you can try out. These are all super simple to make and follow our Whole GI Protocol guidelines — a set of habits that help you drastically change your health, your test results, and the outcomes for prediabetes. 

Browse the prediabetes recipes and try them out!

• Quinoa-Stuffed Bell Peppers:

  • Preheat the oven to 375°F (190°C).
  • Cut the tops off the bell peppers and remove the seeds and membranes.
  • In a skillet, cook lean ground turkey until browned. Add diced onions, minced garlic, and your choice of vegetables.
  • Cook quinoa according to package instructions.
  • In a mixing bowl, combine the cooked ground turkey, cooked quinoa, and seasonings.
  • Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
  • Bake for about 25-30 minutes or until the bell peppers are tender.

• Baked Salmon with Lemon and Dill:

  • Preheat the oven to 400°F (200°C).
  • Place salmon fillets on a baking sheet lined with parchment paper.
  • Squeeze fresh lemon juice over the salmon and sprinkle with chopped dill, minced garlic, salt, and pepper.
  • Bake for about 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
  • Serve with steamed vegetables of your choice.

• Greek Salad with Grilled Chicken:

  • In a bowl, combine mixed greens, sliced cucumbers, halved cherry tomatoes, thinly sliced red onions, Kalamata olives, and crumbled feta cheese.
  • Season with salt and pepper.
  • Grill chicken breast until cooked through, then slice it.
  • Add the grilled chicken to the salad.
  • Drizzle with olive oil and freshly squeezed lemon juice as the dressing. Toss gently to combine.

Check out our SugarSteady Sampler for a 1 day pre-diabetes meal plan of what to eat and when View our meal plan PDF (no sign up required). 

Click here to view the Pre-Diabetes 1 Day Meal Plan PDF (NO SIGN UP REQUIRED)

• Lentil and Vegetable Curry:

  • In a large pot, sauté diced onions, minced garlic, and grated ginger until fragrant.
  • Add curry powder, ground cumin, ground coriander, and turmeric. Stir well.
  • Add diced vegetables (such as carrots, bell peppers, and zucchini) and rinsed lentils.
  • Pour in vegetable broth and coconut milk. Bring to a boil, then reduce heat and simmer until the lentils and vegetables are tender.
  • Serve the curry over cooked brown rice or quinoa.

• Turkey Lettuce Wraps:

  • Heat olive oil in a skillet and cook lean ground turkey until browned.
  • Add minced garlic, grated ginger, soy sauce, and sesame oil. Cook for a few more minutes.
  • Add chopped water chestnuts, thinly sliced scallions, and any desired vegetables.
  • Cook until the vegetables are crisp-tender.
  • Spoon the turkey mixture onto lettuce leaves (such as Bibb or iceberg lettuce) and roll them up.

Frequently asked questions about a healthy prediabetes diet

Is it possible how can I reverse prediabetes? How long will it take? Is it possible?

Yes, you can reverse preventable chronic diseases like prediabetes through diet and lifestyle changes alone. According to the American Diabetes Association, people who have prediabetes can significantly lower their risk of developing type 2 diabetes by making lifestyle changes such as losing weight (10-20% of their body weight), increasing physical activity (and this can be low impact!), and following a healthy low GI diet filled with meals that better balance blood sugar levels.

If you're looking to reverse or prevent full blown diabetes, check out Leslie’s story on how she lost 7lbs in 30 days and eventually reversed prediabetes using the Whole GI Protocol. It will offer you plenty of takeaways to incorporate into your own low GI friendly lifestyle. And also a way to commit to making this transformation in your own life. Today’s the day things shift for you: Read Leslie’s story here.

What foods are good for prediabetes?

Make your meals with a healthy fat, healthy carb, and healthy protein. Yes, you can still eat carbs. Foods high in fiber are great for people who have prediabetes. These include whole grains like brown rice, quinoa, oats, barley, beans, lentils, nuts and seeds; fruits such as apples, pears, oranges, bananas, berries and melons; vegetables such as broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, cucumbers, tomatoes, peppers, onions and garlic; and legumes such as black beans, kidney beans, chickpeas and soybeans.

What foods to avoid if you are prediabetic?

Foods high in sugar and carbohydrates that you are eating ALONE. Pair carbs that are higher on the glycemic index with healthy fats and proteins so they have less of an impact on your blood sugar levels and therefore less impact on weight gain and further health complications.

So again, you can still eat carbs by following the low glycemic (Whole GI) principles [Click here to learn the Whole GI Protocol principles]. This makes it possible to still eat the things you love and enjoy and still stay on track with your health and weight goals like: 

• Improving your biomarkers by your next doctor’s visit
• Continuing to release weight, fat, and inches naturally
• Reducing or eliminate the need for medication
• Stop feeling energy crashes mid afternoon
• Reducing your headaches and brain fog
• Enjoying your favorite carbs and sugar without harming your health

What should I eat for breakfast if I am prediabetic?

A healthy breakfast is important for people who are prediabetic because you need to keep blood sugar levels steady throughout the day. The Whole GI Protocol helps you do this easily. Sign up to receive my 5 favorite breakfast recipes that balance blood sugar levels, promote weight loss, and curb afternoon sugar cravings. 

Can prediabetes drink coffee?

Yes, you can drink coffee if you have prediabetes. However, there are certain things you need to watch out for when drinking coffee. For example, you should avoid drinking too many cups of coffee because it may cause your blood sugar levels to rise. 

Try adding a teaspoon of grass-fed butter, ghee, or coconut oil/butter to your coffee along with a dash of cinnamon. This helps slow absorption and boost the healing properties of coffee while providing steady energy without a blood sugar crash. 

Recommended reading:

• Inside the Whole GI Protocol: my framework for weight loss and chronic condition care
• Don’t wait another year: How Leslie lost 7 lbs in 30 days and stabilized her blood sugar
• 10 Snacks with low glycemic index
• The Low Glycemic eating diet plan 

Don't forget your free Prediabetes High Protein Breakfast Recipes book! Simple changes to your morning can change your outcomes. Download here.

Your Pre-Diabetes Breakfast Cookbook includes:

• 5 dietician-developed breakfast recipes to balance your blood sugar, manage your weight, and feel 10x better in your body.
• Easy-to-follow familiar recipes to inspire and spark your creativity in the kitchen. 
• 🎁 BONUS workshop on the 5 things you must know to reverse pre-diabetes.
• 🎁 BONUS 5-Day Pre-Diabetes Meal plan if you're recently diagnosed or close to being pre-diabetic, you can reverse that with diet. This plan gives you a head start!

“Thank you! The prediabetic plan was so helpful! I felt full throughout the day, lighter, and more confident in my food choices. It definitely helped me mentally as well because I finally understood what it was like to really care for my body from the inside out (really cool how food choices can impact the way we think). I lost 5.5lbs in about 1 1/2 weeks (225lbs to 219.5lbs). That was a really big deal for me because I had reached a plateau for months at 225lbs. I'm working on staying consistent so I can reach my goal weight of 164lbs and learn to maintain it.” - Natalie

Download Recipe Book & 5-Day Meal Plan here