Diet to Reverse Prediabetes
Stop progression to diabetes. Diet and lifestyle changes.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 165 lbs
Active woman, 50 years old, 165 lbs
Sedentary man, 50 years old, 198 lbs
Active man, 50 years old, 198 lbs
Prediabetes is reversible
Prediabetes means your blood sugar is elevated but not yet at diabetes levels. It's both a warning and an opportunity: with the right changes, you can reverse the trend. Studies show 58% of prediabetes cases can be reversed through diet and exercise, better than medication.
The impact of weight loss
Losing 5-7% of your weight (7-10 lbs for a 150 lb person) can be enough to normalize blood sugar. This modest loss improves insulin sensitivity and reduces visceral fat, two key factors in prediabetes. A moderate calorie deficit of 500 kcal/day allows this loss in 3-4 months.
Reduce refined carbohydrates
Refined carbs (white bread, white rice, pastries, sugary drinks) spike blood sugar quickly and overtax insulin. Replace them with whole grains, legumes, and vegetables. The glycemic index (GI) guides your choices: prioritize low GI foods (below 55).
Increase fiber and protein
Fiber (minimum 30g/day) slows carb absorption and stabilizes blood sugar. Protein at each meal (20-30g) increases satiety and has minimal blood sugar impact. This fiber + protein combination with each carb serving is the most effective strategy.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Prediabetes
Important: Consult your healthcare provider for personalized advice. This information is for educational purposes only. Regular medical monitoring is essential to track your blood sugar.
Prediabetes is a warning signal but also a chance to change things before it’s too late.
Effective Dietary Strategies
Prioritize Low Glycemic Index Foods
Low GI (below 55) - To prioritize:
- Legumes (lentils, chickpeas, beans)
- Whole grains (oats, quinoa, barley)
- Non-starchy vegetables
- Whole fruits (apples, berries, pears)
- Nuts and seeds
High GI (above 70) - To limit:
- White bread
- White rice
- Potatoes
- Sugary cereals
- Sugary drinks
The Plate Method
For each meal:
- 1/2 plate: non-starchy vegetables
- 1/4 plate: lean proteins
- 1/4 plate: whole grains or legumes
Smart Combining
Always pair carbs with:
- Fiber (vegetables, whole grains)
- Protein (meat, fish, eggs, tofu)
- Healthy fats (olive oil, avocado, nuts)
This slows absorption and prevents blood sugar spikes.
Mistakes to Avoid
- Thinking fruit juices are healthy: They spike blood sugar as fast as sodas
- Eliminating all carbs: Complex carbs are beneficial
- Neglecting exercise: 150 min of moderate activity per week is as important as diet
- Waiting for symptoms: Prediabetes is silent, don’t wait
Why Voical Can Help You
With Voical, track your carbs and their quality daily. This visibility helps you make the right food choices and maintain stable blood sugar to reverse prediabetes.