<img src="https://images.immediate.co.uk/production/volatile/sites/30/2023/01/diabetes-monitor-ece05dd.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/01/diabetes-monitor-ece05dd.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2023/01/diabetes-monitor-ece05dd.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-887644 alignnone size-landscape_thumbnail" alt="A blood glucose monitor surrounded by healthy green foods and nuts, on a blue background" title="What is the prediabetes diet?" /> <p>New research from Diabetes UK reveals that cases of Type 2 diabetes are on the rise – with an increase of <a href="https://www.diabetes.org.uk/about-us/news-and-views/diabetes-prevention-week-2024-action-needed-tackle-rising-type-2-cases" target="_blank" rel="noopener">40% in diagnoses amongst people aged under 40</a> in the past 6 years. There are now nearly 4.4million people in the UK living with a diagnosis of diabetes, according to the charity. The vast majority (approximately 90%) of whom are Type 2 diabetic.</p>
<h2 class="p1"><span class="s1">What is prediabetes?</span></h2>
<p class="p1"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4360422/" target="_blank" rel="noopener noreferrer"><span class="s2">Prediabetes</span></a><span class="s1"> is a term first introduced by the </span><a href="https://www.diabetes.org/diabetes-risk/prediabetes" target="_blank" rel="noopener noreferrer"><span class="s2">American Diabetes Association</span></a> <span class="s1">to identify people at greater risk of developing </span><a href="https://www.diabetes.org.uk/preventing-type-2-diabetes/prediabetes" target="_blank" rel="noopener noreferrer"><span class="s2">type 2 diabetes</span></a><span class="s1">. The term is used to describe patients who have blood sugar levels higher than normal, but not high enough to be classified as diabetic. Typically, they have no other noticeable symptoms. </span></p>
<p class="p3"><span class="s1">In </span><a href="https://www.diabetes.org.uk/preventing-type-2-diabetes/prediabetes" target="_blank" rel="noopener noreferrer"><span class="s2">clinical terms</span></a> <span class="s1">‘prediabetes’ defines a patient with: </span></p>
<ul class="ul1">
<li class="li3"><span class="s1">Impaired glucose tolerance</span></li>
<li class="li3"><span class="s1">Above normal glucose blood levels after fasting</span></li>
<li class="li4"><span class="s6">Above normal </span><span class="s7"><a href="https://www.diabetes.co.uk/what-is-hba1c.html" target="_blank" rel="noopener noreferrer">glycated haemoglobin</a><i> (HbA1c</i></span><span class="s1">)</span></li>
<li class="li3"><span class="s1">Borderline diabetes</span></li>
</ul>
<p><b data-stringify-type="bold">Visit our ‘</b><b data-stringify-type="bold"><a class="c-link" href="/diets-explained" target="_blank" rel="noopener noreferrer" data-stringify-link="/diets-explained" data-sk="tooltip_parent">All you need to know about diets’ page</a></b><b data-stringify-type="bold"> for recipes and more expert advice on weight loss, including </b><b data-stringify-type="bold"><a class="c-link" href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener noreferrer" data-stringify-link="/howto/guide/spotlight-low-gi" data-sk="tooltip_parent">low-GI</a></b><b data-stringify-type="bold"> and the </b><b data-stringify-type="bold"><a class="c-link" href="/howto/guide/why-are-mediterranean-diets-so-healthy" target="_blank" rel="noopener noreferrer" data-stringify-link="/howto/guide/why-are-mediterranean-diets-so-healthy" data-sk="tooltip_parent">Mediterranean diet</a></b></p>
<p> </p>
<h2 class="p1"><span class="s1">How will I know if I have prediabetes?<br>
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<img class="wp-image-887643 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/01/Diabetes-doctor-85cfd29.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Female doctor explaining glaucometer while talking with patient in medical clinic" title="What is the prediabetes diet?">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
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</span></h2>
<p class="p1"><span class="s1">Prediabetes is diagnosed following a </span><a href="https://www.diabetes.co.uk/pre-diabetes-tests.html" target="_blank" rel="noopener noreferrer"><span class="s2">blood test</span></a> <span class="s1">because you are unlikely, at this stage, to be presenting symptoms. However, if you are over 45 years old or overweight, have a parent or sibling with type 2 diabetes, have a sedentary lifestyle, have in the past been diagnosed with gestational diabetes or </span><a href="https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/" target="_blank" rel="noopener noreferrer"><span class="s2">PCOS</span></a>,<span class="s1"> or are a </span><a href="https://pubmed.ncbi.nlm.nih.gov/26370238/" target="_blank" rel="noopener noreferrer">certain ethnicity</a>, <span class="s1">you may be more likely to develop the condition. If you meet one or more of these criteria and are concerned, contact your GP for further guidance.</span></p>
<h2 class="p1"><span class="s1">Why is prediabetes bad for my health?</span></h2>
<p class="p1"><span class="s1">If you’ve been told you are prediabetic,</span><span class="s1"> this is a warning that you are at increased risk of developing type 2 diabetes, and as a result are more likely to have heart disease or a stroke. It’s estimated that</span> <a href="https://www.diabetes.org.uk/preventing-type-2-diabetes/prediabetes" target="_blank" rel="noopener noreferrer">12.3 million</a> <span class="s1">people in the UK are in this category. Being at risk doesn’t mean you’ll definitely develop type 2 diabetes, but it does mean that without changes to your diet and lifestyle you are more likely to. </span></p>
<p class="p1"><span class="s1">If you do develop </span><a href="/howto/guide/spotlight-diabetic-diets" target="_blank" rel="noopener noreferrer"><span class="s2">type 2 diabetes</span></a>,<span class="s1"> it can significantly impact the quality of your life and reduce your life expectancy. That’s because people with persistently high blood sugar are at risk of damaging their blood vessels and overtime this may lead to issues such as kidney failure, blindness and serious nerve damage.</span></p>
<p class="p1"><span class="s1">That said, there are lots of things you can do to </span><span class="s2"><a href="https://www.diabetes.org.uk/preventing-type-2-diabetes/can-diabetes-be-prevented" target="_blank" rel="noopener noreferrer">reduce your risk</a> </span><span class="s1">or delay the onset of type 2 diabetes.</span></p>
<h2 class="p1"><span class="s1">How does diet play a role in prediabetes?</span></h2>
<p class="p1"><a href="https://academic.oup.com/ajcn/article/92/4/905/4597588" target="_blank" rel="noopener noreferrer">Research suggests</a> <span class="s1">that the amount and type of carbohydrate we eat plays a significant role in whether we develop prediabetes. This is because all carbs are broken down by the body to glucose for energy, the amount of glucose in the blood at any point in time is carefully controlled by the hormone insulin. However, as we age, eating a consistently poor diet, doing little exercise, smoking and our genetics can all make insulin less effective at doing its job. </span></p>
<p class="p1"><span class="s1">Many of us think of sugary foods like biscuits, cakes, jam and chocolate when we think of managing diabetes, but starchy foods like bread, rice, pasta and potatoes will also influence our blood sugar. That’s because </span><span class="s7">all</span><span class="s1"> types of carbohydrates increase blood glucose levels, although some have a slower effect than others. These slow-releasing foods are a better choice and are typically referred to as </span><a href="https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/" target="_blank" rel="noopener noreferrer">low-GI foods</a>,<span class="s1"> they include foods rich in fibre like wholegrains, beans and pulses. </span></p>
<p class="p1"><span class="s1">Understanding the </span><a href="/howto/guide/spotlight-low-gi"><span class="s2">glycaemic index</span></a><span class="s1"> (GI) of foods can be helpful in managing your blood sugar levels, but it is only one tool. Adopting a healthy, </span><a href="/howto/guide/balanced-diet" target="_blank" rel="noopener noreferrer"><span class="s2">balanced diet</span></a> <span class="s1">which includes your <a href="https://www.nhs.uk/live-well/eat-well/5-a-day-what-counts/">five a day</a> (more if possible), lean protein, some fat, </span><span class="s1">and foods which are low in sugar and salt will also support your ability to manage your blood sugar.</span></p>
<h2 class="p1"><span class="s1">What are the key components of the prediabetes diet?</span></h2>
<p class="p3"><span class="s1">There is no specific diet for prediabetes, but there are some important modifications you can make to your diet. These include:</span></p>
<ul class="ul1">
<li class="li3"><span class="s1">Eat more whole fruit and vegetables, especially the non-starchy variety like green leaves, broccoli and asparagus. Other useful inclusions are those rich in a </span><a href="https://pubmed.ncbi.nlm.nih.gov/24134873/" target="_blank" rel="noopener noreferrer">compound called nitrate</a><span class="s2"><i>,</i></span><span class="s1"> these include celery, rhubarb and </span><a href="/howto/guide/ingredient-focus-beetroot">beetroot</a><span class="s1"> – including these may help reduce blood pressure and improve circulatory health. </span></li>
<li class="li3"><span class="s1">Make wholegrains your staple, such as jumbo oats, barley, rye, wholewheat flour, </span><a href="https://www.bmj.com/content/344/bmj.e1454" target="_blank" rel="noopener noreferrer">wholegrain rice</a><span class="s1">, especially basmati or wild rice.</span></li>
<li class="li3"><span class="s1">Choose lean sources of protein. These help keep you full and reduce the urge to snack – examples include chicken breast, </span><a href="https://www.diabetes.co.uk/food/fish.html" target="_blank" rel="noopener noreferrer">fish</a><span class="s1"> and seafood, legumes, unsalted nuts and seeds.</span></li>
<li class="li3"><span class="s1">Include some dairy such as yogurt and cheese, or fortified plant-based alternatives.</span></li>
<li class="li3"><span class="s1">Minimise refined ‘white’ carbs, sugar, sweetened drinks and starchy veg like potatoes. </span></li>
<li class="li3"><span class="s1">Minimise red and processed meats, aiming to keep within </span><a href="https://www.nhs.uk/live-well/eat-well/meat-nutrition/" target="_blank" rel="noopener noreferrer">guideline amounts</a><span class="s1">.</span></li>
<li class="li3"><span class="s1">Minimise the saturated and trans fats in your diet, focusing instead on the heart-healthy fats in oily fish, nuts and seeds, as well as fruit like olives and avocado.</span></li>
</ul>
<p class="p3"><span class="s1">Don’t forget:</span></p>
<ul class="ul1">
<li class="li3"><span class="s1">Wise-up on </span><a href="https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/portion-sizes" target="_blank" rel="noopener noreferrer"><span class="s2">portions</span></a><span class="s1"> – it may be useful to weigh out your pasta and rice until you can gauge the appropriate quantity for a serving.</span></li>
<li class="li3"><span class="s1">Cook clever – avoid over-cooking foods like rice and pasta, instead create more ‘resistant starch’ by cooking, cooling and thoroughly </span><span class="s2"><a href="https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking" target="_blank" rel="noopener noreferrer">reheating carbs</a></span> <span class="s1">such as </span><a href="https://www.nhs.uk/common-health-questions/food-and-diet/can-reheating-rice-cause-food-poisoning/" target="_blank" rel="noopener noreferrer">rice</a><span class="s1">, pasta and potatoes.</span></li>
<li class="li3"><a href="https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html" target="_blank" rel="noopener noreferrer"><span class="s2">Plate up perfectly</span></a><span class="s1"> – fill half of your plate with non-starchy vegetables, a quarter with lean protein and the final quarter with wholegrains.</span></li>
</ul>
<h2 class="p1"><span class="s1">What else should I do if I have been told I have prediabetes?</span></h2>
<p class="p6"><span class="s1">As well as adopting a healthy, balanced diet, there are a number of other</span> <a href="https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/">things you can do</a> <span class="s1">to reduce your risk of developing type 2 diabetes:</span></p>
<ul class="ul1">
<li class="li6"><span class="s1">Being physically active.</span></li>
<li class="li6"><span class="s1">Achieving and maintaining a healthy weight.</span></li>
<li class="li6"><span class="s1">If you’re a smoker, stop.</span></li>
</ul>
<p class="p7"><span class="s1">If you are considering a change in diet, please consult your GP to ensure you can do so without risk to health.</span></p>
<p><strong>Further reading</strong></p>
<p><a href="/howto/guide/spotlight-diabetic-diets">What is diabetes?</a><br>
<a href="/howto/guide/how-eat-diabetes-top-10-tips">How to eat to manage diabetes</a><br>
<a href="/howto/guide/type-2-diabetes-and-children">Type 2 diabetes in children</a><br>
<a href="/howto/guide/spotlight-low-carbohydrate-diets">What are low-carb diets?</a></p>
<hr>
<p><em>This article was updated on 22 May 2024 by Health Editor Emma Hartfield</em></p>
<p class="p9"><em><span class="s1">Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist</span><span class="s11">®</span> <span class="s1">with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</span></em></p>
<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>