What is the best diet for pre diabetics?

November 21, 2025 •

4 min read

According to the CDC, over one-third of US adults have prediabetes, putting them at high risk for developing type 2 diabetes. A key strategy for preventing this progression is understanding what is the best diet for pre diabetics, which emphasizes whole foods, fiber, and portion control.

Quick Summary

This guide examines evidence-based dietary approaches like the Mediterranean and low-carbohydrate diets for managing prediabetes. It details the best food choices, what to avoid, and offers a practical meal plan to help stabilize blood sugar and support overall health.

Key Points

Mediterranean and low-carb diets are effective: Both dietary patterns can significantly improve blood glucose control, but the Mediterranean diet may be more sustainable long-term due to its flexibility.
Prioritize fiber and whole foods: Fiber-rich foods like non-starchy vegetables, whole grains, and legumes help stabilize blood sugar levels and improve digestive health.
Reduce added sugars and refined carbs: Limiting sugary drinks, sweets, white bread, and pasta is critical to prevent blood sugar spikes and improve insulin sensitivity.
Embrace lean proteins and healthy fats: Incorporate sources like fish, chicken, eggs, avocados, and olive oil to increase satiety and slow carbohydrate absorption.
Use the plate method for portion control: Visualizing your plate divided into non-starchy vegetables, lean protein, and healthy carbs helps manage portions effortlessly.
Regular exercise is a key partner to diet: Physical activity improves the body's use of insulin and is crucial for managing weight, further reducing the risk of type 2 diabetes.
Read nutrition labels diligently: Watch for hidden sugars and unhealthy fats, particularly in processed and packaged foods, to make informed food choices.

Understanding Prediabetes and the Role of Diet

Prediabetes is a health condition where blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. The good news is that with strategic lifestyle changes, including diet, it is possible to reverse prediabetes and prevent it from progressing. The primary goal of a prediabetes diet is to manage blood sugar levels, improve insulin sensitivity, and promote healthy weight loss.

The Foundational Principles of a Prediabetes Diet

Regardless of the specific dietary plan, several core principles are consistently recommended by health professionals:

Prioritize Fiber: Fiber-rich foods, particularly soluble fiber, help slow down glucose absorption, preventing rapid blood sugar spikes. Excellent sources include non-starchy vegetables, whole grains, and legumes.
Choose Complex Carbohydrates: Not all carbs are created equal. Complex carbohydrates like whole grains, legumes, and certain vegetables are digested more slowly than refined carbs, providing a more stable energy release.
Increase Lean Protein and Healthy Fats: Protein and healthy fats help you feel full and slow down the absorption of carbohydrates. Lean protein sources include chicken, fish, eggs, and tofu, while healthy fats can be found in avocados, nuts, seeds, and olive oil.
Focus on Non-Starchy Vegetables: Filling half your plate with non-starchy vegetables like leafy greens, broccoli, and peppers provides essential nutrients and fiber with fewer calories and carbs.
Reduce Added Sugars and Refined Grains: These can cause significant blood sugar spikes and should be limited or avoided. This includes sugary drinks, baked goods, white bread, and white pasta.
Watch Portion Sizes: Controlling how much you eat, especially carbohydrates, is crucial for managing blood sugar.

Popular Diets for Prediabetes: A Comparison

Research suggests that several structured eating plans can be effective in managing prediabetes. Below is a comparison of two widely-studied diets:


Feature	Mediterranean Diet	Low-Carbohydrate Diet
Focus	Whole grains, vegetables, fruits, legumes, nuts, healthy fats (olive oil); moderate intake of fish/poultry; limited red meat and sweets.	High protein and fat, with very low intake of carbohydrates.
Primary Goal	Balanced nutrient intake, reduced inflammation, and heart health.	Significant reduction in carb intake to minimize blood sugar spikes.
Reported Benefits	Improved blood glucose control, weight loss, and better cardiovascular health.	Greater reduction in triglycerides and A1c levels in some studies.
Carb Source	Fiber-rich whole grains and legumes.	Non-starchy vegetables.
Sustainability	Generally considered more flexible and easier to maintain long-term due to diverse food options.	Can be very restrictive, leading to lower long-term adherence for some individuals.

Ultimately, both diets can be effective, but the best diet for pre diabetics is the one you can sustain long-term. The Mediterranean diet often wins for its flexibility and emphasis on a wide range of nutrient-dense foods.

Practical Tips for Building Your Plate

Visualizing your plate can simplify meal planning. The American Diabetes Association (ADA) suggests a plate method for balanced meals:

50% of your plate: Non-starchy vegetables (e.g., broccoli, spinach, salad)
25% of your plate: Lean protein (e.g., grilled chicken, fish, tofu)
25% of your plate: Healthy carbohydrates (e.g., quinoa, brown rice, whole-grain pasta)

Making Lasting Dietary Changes

Reversing prediabetes requires consistent effort. Here are actionable steps:

Read Nutrition Labels: Be mindful of hidden sugars and high-carb ingredients in processed foods. Aim for products with 5% or less of the daily value for sugar and avoid those with 20% or more.
Stay Hydrated: Drink water instead of sugary beverages like soda, juice, or sweetened coffee drinks. Water is essential for blood sugar management.
Plan Your Meals: Having a structured eating plan can help you avoid making unhealthy choices when you are hungry. Consider using a 7-day meal plan as a starting point.
Move More: In addition to diet, regular physical activity is crucial for improving insulin sensitivity and managing weight. Aim for at least 150 minutes of moderate exercise per week.
Don't Skip Meals: Eating at regular intervals helps maintain stable blood sugar levels and prevents overeating later.

Conclusion

While no single eating plan is universally the 'best' for prediabetics, the most effective strategies involve a foundational approach focused on whole foods, high fiber, and managed carbohydrate intake. Diets like the Mediterranean and well-formulated low-carb plans have shown significant benefits in managing blood sugar and promoting weight loss. By adopting consistent and sustainable dietary habits, individuals with prediabetes can regain control of their health, improve insulin sensitivity, and significantly lower their risk of developing type 2 diabetes. A personalized approach, possibly guided by a healthcare professional, can ensure the plan fits individual needs and preferences for long-term success.

American Diabetes Association: Eating Well & Managing Diabetes

Frequently Asked Questions

While diet is extremely important, a combination of healthy eating, regular physical activity, and weight loss is often necessary to reverse prediabetes and its progression to type 2 diabetes.

You should limit or avoid sugary beverages, refined carbohydrates like white bread and pasta, and processed foods high in unhealthy fats and added sugars.

The CDC recommends that adults aim for 22 to 34 grams of fiber per day, depending on their age and sex. High-fiber foods include non-starchy vegetables, whole grains, legumes, and fruits.

Yes, the Mediterranean diet is considered a gold standard for managing prediabetes due to its emphasis on whole foods, healthy fats, and fiber, which help control blood sugar levels and protect heart health.

Good snack options include nuts, seeds, Greek yogurt, berries, and vegetables paired with hummus. These choices are rich in protein and fiber, which help stabilize blood sugar.

Managing portion sizes, especially for carbohydrates, is critical because it helps control the amount of glucose entering your bloodstream at one time, preventing sudden spikes.

Low-carbohydrate diets can be effective for controlling blood glucose and promoting weight loss, which can help reverse prediabetes. However, they may be restrictive and require a careful balance to ensure adequate nutrient intake.