Have you noticed your doctor's concerned expression when reviewing your latest lab results? Those rising A1C numbers can be frightening—especially when followed by that dreaded phrase: "You need to get your blood sugar under control."

If you're like most people diagnosed with prediabetes, your first instinct was probably to eliminate every carb and sweet treat from your pantry. The panic, the confusion, the overwhelming feeling that your relationship with food will never be the same again.

But here's what your doctor probably didn't have time to explain: prediabetes isn't about having "too much glucose" in your system—it's about your body struggling to process it efficiently. And that all-or-nothing approach to elimination? It's like putting a bandaid on a broken arm.

What Prediabetes really means for your daily life

Prediabetes is when your blood sugar levels are higher than normal (between 100-125 mg/dL or A1C between 5.7-6.4%) but not quite high enough to be classified as diabetes. It's considered a preventable chronic disease by the CDC, but what does it actually feel like to live with it?

For many, it shows up as:

• Unexplained fatigue, especially that mid-afternoon energy crash that has you reaching for another cup of coffee
• Constant hunger and cravings that seem impossible to satisfy
• Stubborn weight that won't budge despite your best efforts
• Brain fog that makes you feel like you're not performing at your best

The real frustration is that traditional advice to "just eat less and exercise more" often fails to address the root cause of these symptoms. And with conflicting information everywhere—keto, paleo, vegan, low-carb—it's no wonder you feel overwhelmed.

Why managing Prediabetes feels so complicated

Let's face it—it's not your fault that managing prediabetes feels so challenging. We live in a food environment designed to spike our blood sugar, with ultra-processed options at every turn. Add to that the outdated advice many of us received about "fat-free" diets (which are often loaded with sugar), and you've got a recipe for confusion.

Plus, there's this persistent myth that managing blood sugar means giving up everything you enjoy eating. That kind of restriction isn't just unsustainable—it's unnecessary.

The freedom of balanced blood sugar

Imagine a different reality: One where you understand exactly how to eat in a way that supports your body instead of fighting it. Where you:

• Wake up with steady energy that carries you through the entire day
• Feel satisfied after meals without the need to snack constantly
• Watch as your A1C numbers improve at your next doctor's visit
• Lose weight naturally without feeling deprived
• Still enjoy pasta, bread, and even dessert—yes, really!

This isn't just possible—it's exactly what our clients here at Well + Easy experience when they learn to implement our Whole GI Protocol—a low GI diet framework based on whole, real foods and nothing diet or artificial.

Take Leslie, who lost 7 pounds in her first 30 days and eventually reversed her prediabetes completely. Or Natalie, who broke through a weight loss plateau and lost 5.5 pounds in just a week and a half after learning these principles. These are women we've worked with who found success with our simple framework. 

Let's dive into exactly how you can approach a prediabetes diet that actually works—without eliminating entire food groups or leaving you feeling deprived.

Understanding the Glycemic Index: The foundation of a Prediabetes diet

If you've been diagnosed with prediabetes, understanding the Glycemic Index (GI) is your first step toward better blood sugar management.

The Glycemic Index measures how quickly a food raises your blood sugar levels. Here's how it breaks down:

• Low GI (0-55): These foods cause a slow, steady rise in blood sugar
• Medium GI (56-69): These foods cause a moderate increase
• High GI (70+): These foods cause rapid spikes, followed by crashes

But here's what most resources don't tell you: proteins and fats don't raise blood sugar at all. This means foods like eggs, avocados, and olive oil are naturally "low glycemic" and excellent additions to your meals.

However, focusing just on "low GI foods" is an outdated approach. What's more effective is understanding how to create low glycemic meals—even when incorporating moderate or high GI foods. This method is our proven framework called Whole GI Protocol.

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FREE PREDIABETES RESOURCES 

• Low GI High Protein Breakfast Recipes Ebook (Download Here) (FREE)
• 5-Day Low GI Meal Plan PDF (Download Here) (FREE)

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The three-phase approach to reversing prediabetes

Based on our work with thousands of women, we've developed a three-phase approach that makes reversing prediabetes achievable and sustainable:

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
   • Space meals 3-4 hours apart
   • Finish eating 2-3 hours before bedtime

3. Prioritize protein at breakfast

   • Aim for 25-30g protein with your first meal
   • Include some 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)

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
   • 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)

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

   • Occasionally practice delayed breakfast (10-12 hours after dinner)
   • Vary carbohydrate intake based on activity levels
   • Incorporate various types of fasting (if appropriate)

2. Expand food variety

   • Gradually reintroduce moderate-glycemic 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

The Whole GI Protocol: A Revolutionary Approach to Blood Sugar Management

Our Whole GI Protocol goes beyond the traditional low GI diet to focus on how, when, and why you eat—not just what you eat.

The key principle is simple but powerful: It's not about elimination—it's about food combining, timing, and balance.

Strategy #1: Build complete, balanced meals

The foundation of the Whole GI Protocol is building meals that contain all three key components:

• Healthy Protein: Eggs, fish, chicken, beans, or tofu
• Healthy Fats: Avocado, olive oil, nuts, or seeds
• Healthy Carbs: Vegetables, fruits, whole grains, or legumes

When you combine these elements in the right proportions, something amazing happens: even foods that are higher on the glycemic index become more blood sugar friendly. The protein and fat slow down the absorption of carbohydrates, preventing those dramatic spikes and crashes.

For example, eating a plain bagel might send your blood sugar soaring. But paired with cream cheese and smoked salmon? The impact is significantly reduced, allowing you to enjoy foods you love without the negative consequences. You can easily check and confirm this when you're wearing a CGM.

Strategy #2: Master your meal timing and sequence

When you eat matters almost as much as what you eat. Here are key timing strategies that have helped thousands of our clients:

• Start with a high-protein breakfast within an hour of waking: This sets your metabolism and blood sugar on the right track for the entire day
• Eat your foods in the glucose friendly order: Start with vegetables, then protein, then carbs
• Don't skip meals: Aim for three balanced meals and 1-2 snacks if needed
• Allow 3-4 hours between meals: This gives your body time to process what you've eaten

This approach maintains steady blood sugar throughout the day, eliminating those energy crashes that lead to poor food choices.

Strategy #3: Focus on adding, not restricting

Instead of focusing on what you can't have, shift your attention to what you can add to improve your blood sugar balance:

• Add fiber-rich foods: Non-starchy vegetables, berries, beans, and whole grains slow digestion and prevent blood sugar spikes
• Add water: Staying properly hydrated is crucial for blood sugar management
• Add movement after meals: Even a short 10-minute walk can significantly reduce post-meal blood sugar spikes
• Add blood sugar supporting spices: Cinnamon, turmeric, and ginger have been shown to improve insulin sensitivity

In our Low GI Living program, we call this the "abundance mindset"—focusing on the wealth of delicious, nourishing foods you can enjoy rather than dwelling on restrictions.

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 per meal, 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.

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)

Avoid eating these alone OR combine with health fat & protein:

• 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
• Space meals 3-4 hours apart
• 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
  
  

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FREE PREDIABETES RESOURCES 

• Low GI High Protein Breakfast Recipes Ebook (Download Here) (FREE)
• 5-Day Low GI Meal Plan PDF (Download Here) (FREE)

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Putting it all together: Your sample 7-day Prediabetes meal plan

To help you implement these principles immediately, here's a sample 7-day meal plan that follows the Whole GI Protocol framework. This is how simple it could look like:

Day 1

Breakfast: Veggie Egg Scramble

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

Lunch: Mediterranean Bowl

• 4oz grilled chicken
• 2 cups mixed greens and non-starchy vegetables
• 1/4 cup chickpeas
• 1/2 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

• 1 can tuna mixed with 2 tablespoons Greek yogurt, diced celery, and herbs
• Large romaine lettuce leaves for wrapping
• 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
• 1/4 granola
• 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)
• Toast

Lunch: Big Salad with Protein

• 4oz grilled chicken
• 3 cups mixed greens and vegetables
• 1/2 cup rice or pasta
• 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

With all of the meals above, you can add in a healthy carb, but then limit them later in the day.

Success stories from our community

These principles have helped thousands of women reverse their prediabetes. Here are just a few of their stories:

At 57, Janet received a prediabetes diagnosis with an A1C of 6.2%. She had tried multiple diets in the past but found them too restrictive to maintain. After following our approach for 12 weeks, her A1C dropped to 5.5%, she lost 18 pounds, and her energy levels significantly improved. "The biggest difference was learning how to combine foods properly," she notes. "I still eat carbs, just in the right portions and combinations."

Maria, 45, was diagnosed with prediabetes after her second pregnancy. With a family history of type 2 diabetes, she was determined to change her path. After six months following the Whole GI Protocol, her fasting glucose dropped from 118 mg/dL to 92 mg/dL. "What I appreciate most is that this approach is compatible with my family's lifestyle," she shares. "I don't have to cook separate meals for myself."

Frequently asked 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.

"Is it possible to reverse prediabetes? How long will it take?"

Yes, you can reverse prediabetes through diet and lifestyle changes alone. According to the American Diabetes Association, people with 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 following a healthy low GI diet.

The timeline varies by individual, but many people see significant improvements within 3-6 months of consistent implementation. It's important to work with your healthcare provider to monitor your progress through regular blood tests.

"Can I still drink coffee if I have prediabetes?"

Yes, you can drink coffee if you have prediabetes. However, there are a few guidelines to follow:

• Limit to 1-2 cups daily, preferably before noon
• Avoid adding sugar or flavored syrups
• Consider adding a small amount of healthy fat like unsweetened almond milk or a teaspoon of MCT oil
• Include cinnamon, which has been shown to improve insulin sensitivity

Some people find that adding a teaspoon of grass-fed butter, ghee, or coconut oil along with a dash of cinnamon helps slow absorption and boost the healing properties of coffee while providing steady energy without a blood sugar crash.

"But I've tried everything, and nothing has worked!"

We hear this frequently from new clients, and we understand the frustration. If you've been struggling with your weight or blood sugar for years, it's easy to feel discouraged.

The difference with the Whole GI Protocol is that it works with your body's natural processes instead of against them. It's not about willpower or deprivation—it's about understanding how your unique body responds to different foods and eating patterns. 

Most importantly, it's about creating sustainable habits that you can maintain for life, not just for a few weeks or months. This isn't a quick fix—it's a transformation in how you relate to food and your body.

Natalie came to us saying, "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. 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."

Her experience reflects what we consistently see: when you approach prediabetes with the right strategies, your body responds.

Your simple action plan for getting started today

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 the plate method 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.
 

Key foods to include in your prediabetes diet

While following a low glycemic approach is about more than just individual food choices, certain foods are particularly beneficial for blood sugar management. Here's a list to support your journey:

Non-starchy vegetables

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Bell peppers, zucchini, asparagus, green beans
• Tomatoes, cucumbers, mushrooms
  
  

Quality proteins

• Eggs and egg whites
• Fish and seafood (especially fatty fish like salmon)
• Poultry (chicken, turkey)
• Grass-fed beef and pork
• Plant-based options (tofu, tempeh, legumes)
• Plain Greek yogurt and cottage cheese
  
  

Healthy fats

• Avocados
• Olive oil and olives
• Nuts and seeds (almonds, walnuts, chia, flax)
• Coconut oil and coconut milk (in moderation)
• Grass-fed butter or ghee (if tolerated)
  
  

Complex carbohydrates

• Beans and lentils
• Quinoa and millet
• Oats (steel-cut or rolled)
• Sweet potatoes and winter squash
• Brown rice and wild rice (in moderation)
• Berries and low-glycemic fruits
  
  

Beneficial add-ins

These extras can enhance your meals and support blood sugar control:

• Herbs and spices (especially cinnamon, turmeric, and fenugreek)
• Apple cider vinegar
• Green tea
• Fermented foods (kimchi, sauerkraut, kefir)
• Dark chocolate (70%+ cacao, in moderation)
  
  

Make it easy with Low GI Living

Prediabetes doesn't have to be a one-way ticket to type 2 diabetes. With the right approach, it can be a wake-up call that leads to improved health and well-being.

We've organized the Prediabetes-reversal path for you in our step by step program, Low GI Living. If you'd like additional support on your low GI journey, we invite you to join our Low GI Living program, where you'll gain access to:

• Complete meal plans that take the guesswork out of low GI eating
• Shopping lists that simplify your grocery trips
• Our signature Whole GI Protocol framework
• Community support from others on the same journey
• Expert guidance to help you overcome challenges 

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 transform your relationship with food and finally experience 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.

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FREE PREDIABETES RESOURCES 

• Low GI High Protein Breakfast Recipes Ebook (Download Here) (FREE)
• 5-Day Low GI Meal Plan PDF (Download Here) (FREE)

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