How Different Is A Prediabetes Diet From A Regular Diet?

How Different Is A Prediabetes Diet From A Regular Diet
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Are you among the 25 million Indian adults who have prediabetes? Diabetes has insidiously infiltrated into our household.

While the increasing number of cases of diabetes is alarming, the people are getting aware of this silent pandemic. One of the key factors that can delay the onset of diabetes is proper exercise and diet

Yes! Diet and exercise are crucial for managing diabetes. But before we dive in to understand more about  the difference in diet of a prediabetic individual and the diet of an individual without any known health ailment.  

What is prediabetes?

Prediabetes is a condition in which your blood sugar (glucose) levels are higher than normal, but not yet high enough to be diagnosed as diabetes.

There are three diagnostic criteria for prediabetes: fasting plasma glucose level (FPG) between 100 mg/dL and 125 mg/dL; hemoglobin A1c level (HbA1c) between 5.7% and 6.4%; and 2-hour plasma glucose level during an oral glucose tolerance test (OGTT) between 140 mg/dL and 199 mg/dL.

If you have prediabetes, you are at an elevated risk for developing type 2 diabetes. Also women who have gestational diabetes are more likely to develop diabetes in future.

The best way to prevent or delay type 2 diabetes is to lose weight if you are overweight, increase your physical activity, and eat a healthy diet. If you have prediabetes, these lifestyle changes can help you return your blood sugar levels to normal

1) Lose weight if you are overweight or obese. Even a small weight loss of 5%-10% can help lower your risk for type 2 diabetes.

2) Exercise for 30 minutes on most days of the week. Walking is a great way to get started!

3) Eat a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources such as beans, dals, sprouts, eggs, paneer, tofu and fish.

Now that we have understood the importance of diet and exercise let us understand what are the dietary changes a person with prediabetes must include in their diet plan. The 

How Is Prediabetes Different Than Diabetes?

Prediabetes and diabetes are two different health conditions. While prediabetes can get reversed it may not be true for diabetes.

Also diabetes poses more threat to health than prediabetes. Considering the severity and the differences between diabetes and prediabetes the diet for people having prediabetes and people having diabetes may vary.

Let us understand the difference in the diet consumed by people having prediabetes and people having diabetes.

What food should people with prediabetes have- A prediabetes diet for women and men?

People with prediabetes have elevated fasting blood sugar levels usually between 100-125 mg/dl. However, the level of blood sugar is not that high that it becomes conclusive of diabetes. Considering the risk of progression of prediabetes into diabetes, people having prediabetes are advised to take special care of their diet.

According to the American Diabetes Association, the prediabetes diet should in a proportion,

  • 50% of the plate must include non starchy vegetables, you can add vegetables like gourd, and green leafy vegetables.
  • 25% of the plate may have healthy whole grains like wheat, ragi or brown rice. 
  • In the rest 25% of the plate one must add lean protein, such as chicken, or fish. However vegetarian people can include paneer, tofu, or dals and pulses.

Additionally people with prediabetes must avoid consuming

  • Sugary beverages like carbonated drinks, canned juice and food that has high sugar content in it like cakes, ladoo, candies, halwa etc.
  • Food that have high carbohydrate content in it like white bread, white pasta etc
  • Saturated fats (like butter, ghee, cream)  and trans fats – hydrogenated oils 

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Is a prediabetes diet for women different from men?

There is no specific prediabetes diet for women that is different from pre diabetic diet for men. However, there are certain factors that may influence dietary recommendation. Some these factors may include:

  • Age
  • Weight 
  • Physical activity level
  • Overall health status

The main goal of a prediabetes diet is to help manage blood sugar levels and reduce the risk of developing type 2 diabetes. This can be achieved through a balanced and healthy diet that focuses on:

  • Eating a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Limiting consumption of processed and high-sugar foods, such as sugary drinks, sweets, and baked goods.
  • Managing portion sizes and eating in moderation.
  • Increasing physical activity levels.

For women, there may be additional considerations related to their specific health needs, such as ensuring adequate intake of calcium, iron, and folate. Women may also need to adjust their diet during pregnancy or menopause.


A prediabetes diet is not significantly different from a regular healthy diet. But yes, there are a few key differences and considerations that people with prediabetes should keep in mind when planning their meals. 

Like, paying attention to their carbohydrate intake, portion size, and avoiding processed food. Besides dietary changes people with prediabetes must ensure to incorporate physical activity in their daily lives while ensuring to monitor their weight everyday. 

If you are finding it difficult to manage your prediabetes do not worry. Our trusted and scientifically proven diabetes control programs, Fitterfly’s Diabetes Care Program can help you.

Our dieticians and industry experts at Fitterfly can help with a personalized diet plan. Besides, they will also guide you completely, on exercises and stress management. 

You can also contact us. We will be happy to guide you.

- By Fitterfly Health-Team