Pre Diabetes Diet

Pre diabetes is a term used to identify people who are most likely to get diabetes. Being told that you have pre diabetes does not necessarily mean that you will definitely get diabetes, as there is time for you to change both your lifestyle and eating habits to save yourself from this.

When you are told that you have pre diabetes, the best thing for you to do is to change your lifestyle and start treatment.


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The following diet is recommended for people with pre diabetes:

  1. Whole grains

Whole grains reduce one’s risk of developing diabetes, and especially Type 2 diabetes. Increase your intake for these, up to 3 times a day. Examples of these include:

  • Cooked brown rice (1/3 cup).
  • Cooked whole-grain pasta (1/2 cup).
  • Whole-grain bread (1 slice).
  • Cooked slow-cook oats (1/2 cup).


  1. Vegetables and Fruits.

Ensure that you take vegetables on a daily basis, and all year round. Take 5 or more servings of vegetables daily. If you have a fridge, keep them there to ensure that you eat them regularly. This will also help you in reducing pangs of hunger.

Also, ensure that you eat fruits, even when taking your breakfast. You can add some yoghurt, and a plain one to the fruit servings. This will add some proteins to your diet, and help you in reducing the feeling of pangs of hunger.


Also follow the following guidelines:

  • For men who drink, ensure that you drink no more than two drinks in a day. For women who drink, ensure that you drink no more one drink in a day.
  • Ensure that you eat breakfast. This is because people who don’t eat breakfast eat much later during the day and gain much weight.
  • Eat nuts, which are free of fat, salt or sugar.
  • Don’t eat processed meat.
  • Drink coffee, as it also reduces the risk of getting diabetes.
Category: Diabetic Diet
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