If you were recently told that you have prediabetes, you might have left your doctor’s office with more questions than answers.
What am I supposed to eat now? Do I need to stop eating carbs? Should I give up bread? What about fruit? Do I need to lose weight?
First, a diagnosis of prediabetes does not mean that you are destined to develop type 2 diabetes. It does mean that your blood sugar levels are higher than the normal range, and this is an important opportunity to make changes that can improve your blood sugar and your overall health.
And those changes don’t have to involve an extremely restrictive diet.
As a Registered Dietitian, one of the biggest things I want people with prediabetes to understand is that improving your blood sugar isn’t about finding a list of foods you’re “allowed” to eat.
Instead, it’s about learning how to build balanced meals, choose higher-quality carbohydrates, eat enough protein and fiber, move your body regularly, and create habits you can actually maintain.
Let’s talk about where to start.
What Does a Prediabetes Diagnosis Mean?
Prediabetes means that your blood glucose levels are higher than normal, but not yet high enough to meet the criteria for diabetes.
One of the most common ways prediabetes is identified is through an A1C test. A1C provides an estimate of your average blood glucose over approximately the previous two to three months.
An A1C is generally categorized as:
- Normal: below 5.7%
- Prediabetes: 5.7%–6.4%
- Diabetes: 6.5% or higher
Prediabetes can also be diagnosed using fasting blood glucose or an oral glucose tolerance test.
The important thing to understand is that prediabetes is a warning sign, not a guarantee that you will develop diabetes.
Lifestyle changes involving nutrition, physical activity, and weight management when appropriate can significantly reduce the risk of progressing to type 2 diabetes.
Do I Need to Stop Eating Carbohydrates With Prediabetes?
This is probably one of the most common questions I hear.
And the answer is no.
Having prediabetes does not mean you need to eliminate carbohydrates.
Carbohydrates do raise blood glucose more directly than protein or fat, but that doesn’t make carbohydrates “bad.” Many nutritious foods contain carbohydrates, including:
- Fruit
- Beans and lentils
- Whole grains
- Oatmeal
- Potatoes
- Sweet potatoes
- Dairy products
- Starchy vegetables
The goal isn’t necessarily to remove carbohydrates. It’s to become more intentional about the type, portion, and combination of carbohydrates you’re eating.
A bowl of sugary cereal eaten by itself will affect your body differently than oatmeal topped with berries, chia seeds, and Greek yogurt.
Both meals contain carbohydrates.
But the second meal also provides protein, fiber, and other nutrients that make it a much more balanced choice.
Instead of asking:
“How can I avoid carbohydrates?”
Try asking:
“How can I build a more balanced meal around this carbohydrate?”
That simple shift can make eating with prediabetes feel much less restrictive.
A Simple Formula for Building a Prediabetes-Friendly Meal
You don’t need to calculate every gram of carbohydrate you eat to start improving your diet.
One of my favorite places to begin is with a simple meal formula:
Protein + Fiber-Rich Carbohydrate + Non-Starchy Vegetable + Healthy Fat
For example:
Grilled chicken + brown rice + roasted broccoli + avocado
Or:
Salmon + sweet potato + green beans + olive oil
Or even:
Greek yogurt + berries + high-fiber granola + walnuts
The exact foods can change based on your preferences. The important part is the overall balance.
Another easy strategy is to visualize your plate.
Aim for approximately:
- ½ your plate: non-starchy vegetables
- ¼ of your plate: protein
- ¼ of your plate: a quality carbohydrate
Then include a source of healthy fat as appropriate.
This is similar to the Diabetes Plate approach and can be much easier to follow than constantly measuring and tracking everything you eat.
1. Prioritize Protein at Your Meals
Protein is one of the first things I look at when helping someone improve their eating habits.
Good protein sources include:
- Chicken and turkey
- Fish
- Eggs
- Greek yogurt
- Cottage cheese
- Tofu and tempeh
- Beans and lentils
- Lean beef
- Edamame
Try to include a meaningful source of protein at each meal.
And don’t forget breakfast.
Instead of having toast by itself, for example, you could have toast with eggs.
Instead of eating a banana on the way out the door, pair it with Greek yogurt or peanut butter.
You aren’t necessarily removing the carbohydrate — you’re building around it.
2. Eat More Fiber
Fiber is another incredibly important part of a blood-sugar-friendly eating pattern.
Foods naturally high in fiber include:
- Vegetables
- Berries
- Apples and pears
- Beans
- Lentils
- Chickpeas
- Oats
- Barley
- Whole grains
- Chia seeds
- Flaxseed
- Nuts and seeds
One simple way to increase fiber is to ask yourself:
“Where is the plant food in this meal?”
You don’t need every meal to be perfect. But regularly including vegetables, fruits, beans, whole grains, nuts, and seeds can significantly improve the overall quality of your diet.
3. Choose Higher-Quality Carbohydrates More Often
You don’t need to swear off bread, pasta, or rice forever.
Instead, think about choosing less-refined, higher-fiber carbohydrates more often.
For example:
Instead of sugary cereal, try oatmeal.
Instead of white bread, choose a higher-fiber whole-grain bread.
Instead of crackers by themselves, try whole-grain crackers with cheese and vegetables.
Instead of a granola bar by itself, pair it with Greek yogurt.
And remember that you don’t have to make the “perfect” choice every time.
Your overall eating pattern matters much more than any individual food.
4. Don’t Be Afraid of Fruit
Fruit contains naturally occurring sugar, which sometimes leads people with prediabetes to believe they need to avoid it.
But fruit also provides fiber, vitamins, minerals, antioxidants, and other beneficial nutrients.
Whole fruit can absolutely be part of a balanced eating pattern for prediabetes.
Again, pairing can help.
Try:
- Apple + peanut butter
- Berries + Greek yogurt
- Banana + walnuts
- Pear + cheese
- Berries + cottage cheese
Whole fruit is generally a better everyday choice than fruit juice because it contains the fiber naturally found in the fruit.
5. Limit Added Sugar and Highly Refined Foods
You don’t have to eliminate sugar completely.
But reducing foods and beverages that provide large amounts of added sugar with little nutritional value can make a big difference.
Some of the biggest places to look are:
- Soda
- Sweet tea
- Sweetened coffee drinks
- Energy drinks
- Candy
- Pastries
- Cookies
- Sugary cereals
- Highly processed snack foods
You can still enjoy dessert.
The goal is simply to make these foods part of your diet rather than the foundation of your diet.
What Does a Day of Eating for Prediabetes Look Like?
Here’s one example.
Breakfast
Scrambled eggs with whole-grain toast, berries, and avocado
Lunch
Grilled chicken salad with chickpeas, plenty of vegetables, olive-oil-based dressing, and a piece of fruit
Snack
Greek yogurt with berries and walnuts
Dinner
Salmon with roasted sweet potato, broccoli, and a side salad
Dessert
A couple of squares of dark chocolate or another dessert you enjoy
Notice what’s not happening here.
There are carbohydrates.
There’s fruit.
There’s bread.
There’s a potato.
There’s even dessert.
Eating for prediabetes doesn’t have to mean eating chicken and broccoli for the rest of your life.
What Foods Should I Eat More Often With Prediabetes?
Instead of immediately focusing on everything you need to remove from your diet, start thinking about what you can add.
Try eating more:
- Non-starchy vegetables
- Whole fruits
- Beans and lentils
- Whole grains
- Nuts and seeds
- Lean and plant-based proteins
- Fish
- Healthy fats such as olive oil and avocado
You don’t need to overhaul your entire diet tomorrow.
Start by improving the meals you’re already eating.
Don’t Forget About Movement
Nutrition is important, but food isn’t the only tool you have for improving blood sugar.
Physical activity helps your body use glucose and can improve insulin sensitivity.
Current recommendations for diabetes prevention generally encourage working toward at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking.
But you don’t need to go from doing nothing to exercising five days per week overnight.
Start where you are.
Even adding more walking to your day is worthwhile.
One of my favorite habits is simply taking a walk after a meal. Instead of thinking that exercise only “counts” if you complete a formal workout, look for opportunities to move more throughout your day.
Strength training can also be an excellent addition to your routine.
Do I Need to Lose Weight to Lower My A1C?
Not everyone with prediabetes needs to lose weight.
However, for people who have overweight or obesity, even modest weight loss can meaningfully improve metabolic health.
Current diabetes-prevention guidelines commonly use a goal of approximately 5–7% of initial body weight for people with overweight or obesity who are at high risk of developing type 2 diabetes.
That doesn’t mean you need to chase a particular number on the scale.
It means that relatively modest, sustainable changes can have a meaningful impact on your health.
And if you’re already at a healthy weight, your focus may be much more on food quality, physical activity, strength training, sleep, and other lifestyle habits rather than weight loss.
5 Things You Can Start Doing This Week
If you’ve just been diagnosed with prediabetes, don’t try to change everything at once.
Start here:
- Add a source of protein to every meal.
- Include a vegetable at lunch and dinner.
- Pair carbohydrates with protein, fiber, or healthy fat.
- Replace sugary beverages with water or another unsweetened option most of the time.
- Take a 10–15 minute walk after one meal each day.
Once those habits start feeling normal, build from there.
Small changes that you consistently repeat are much more valuable than a “perfect” diet you can only maintain for two weeks.
How Often Should You Have Your A1C Checked?
Your healthcare provider can tell you how frequently your A1C or other blood glucose markers should be monitored based on your individual situation.
The American Diabetes Association recommends that people with prediabetes be tested for the development of type 2 diabetes at least annually, although your provider may recommend a different schedule based on your risk factors and treatment plan.
And remember: your A1C is useful information, but it isn’t a grade.
Use it as feedback about what’s happening in your body and what you may want to work on next.
Prediabetes Doesn’t Have to Mean Giving Up the Foods You Love
If there’s one thing I want you to take away from this article, it’s this:
You don’t need a perfect diet to improve your blood sugar.
You don’t need to eliminate carbohydrates.
You don’t need to swear off dessert.
And you don’t need to completely change your life overnight.
Instead, focus on building meals around protein, fiber-rich foods, quality carbohydrates, vegetables, and healthy fats. Move your body regularly. Work toward a healthy weight if that’s appropriate for you. And most importantly, create habits you can actually maintain.
Prediabetes can feel scary when you’re first diagnosed, but it can also be an opportunity to make meaningful changes to your health.
Need Help Figuring Out What to Eat With Prediabetes?
Knowing what you’re supposed to do and figuring out how to make it work in your actual life are two different things.
As a Registered Dietitian Nutritionist, I help people with prediabetes create realistic nutrition and lifestyle habits designed to improve blood sugar and support long-term health — without extreme diets or unnecessarily cutting out the foods they love.
If you’re ready for a personalized plan instead of trying to piece everything together on your own, learn more about working with me through 1:1 nutrition coaching.
This article is for educational purposes and isn’t a substitute for individualized medical care. Talk with your healthcare provider or Registered Dietitian about recommendations specific to you.