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Diet planning for a prediabetic
In this article, I have designed two meal plans for the prediabetes diet. Prediabetes means we have a higher blood sugar level than our normal fasting blood sugar level of <100 mg/dl. But it is not high enough to be called Type 2 Diabetes.
Diet plays a key role in preventing, managing or reversing prediabetes. But bear in mind, any diet no matter how nutritionally perfect needs to fit into your lifestyle to be practically sustainable.
If you are a prediabetic with a normal sedentary lifestyle, a 1500 to 1900 calorie diet per day is generally recommended. This will promote weight loss and maintenance of ideal body weight. However, this may vary depending on your age, gender, activity level, current weight and body structure.
Points to consider while meal planning for a prediabetic
Before you start a prediabetes diet meal plan, you need to consider the following key points for choosing the right foods.
1. Replace polished grains with whole or rough polished grains
Polished grains have a high GI, which makes them unhealthy for people with diabetes. On the other hand, rough milled or whole grains such as brown rice, whole wheat, millets, oats, quinoa etc are high in protein but and low in sugar. They are rich in fibre and they make you feel full for long hours, which stops you from having unhealthy snacks in between your meals. Add more whole grains to your prediabetes meal planning.
2. Eat more high fibre vegetables
A prediabetic meal planning has to include fibres. Fibre is essential for your diet because it helps in maintaining a healthy digestive system. It also prevents blood sugar spikes, which makes it ideal for people with diabetes. Eat more green leafy vegetables, beans, and peas to get your daily dose of fibres.
3. Consume pulses and legumes
Pulses are high in protein and fibre. They have a low glycaemic index which makes them safe for including in a diet for diabetes. Add them generously.
4. Have fenugreek seeds
Fenugreek seeds can lower your blood glucose levels as the elements present in them helps in releasing insulin from the pancreas. Include fenugreek seeds in your pre-diabetic diet.
Sample meal plans for a prediabetic
I am presenting two excellent meal plans for a prediabetic. These diet plans for pre-diabetics are designed as a sample diet plan. The suitability of it depends on a lot of factors. It is always advisable to check your blood sugar levels after the first week is over to know the effect of the diet on your blood sugar levels.
The primary aim of lifestyle interventions for a prediabetic is to prevent diabetes and its complications by targeting obesity and physical inactivity.
Patients not responding to lifestyle interventions may have to opt for pharmacological interventions. The goal for prediabetes treatment should be to normalize blood glucose levels and prevent a preventable disease.
| Meal | Menu | Amount | Calories(kcal) | Protein(g) |
| Morning | Amla (Indian gooseberry) juice with water Green tea (without sugar) Oats crackers/biscuits | 1tsp 1cup 2 | — 1.2 40 | — 0.25 1 |
| Total Calories-41.2 | Protein-1.25 | |||
| Breakfast | Methi Paratha/ Spinach Paratha Natural Yoghurt/Curd | 2 small size 1cup/120g | 233 80 | 15 3.8 |
| Total Calories-313 | Protein-18.8 | |||
| Mid Morning | Apple | 1medium | 95 | 0.5 |
| Lunch | Chapati/Roti/Rice Capsicum/Okra/spine gourd/parval/ pumpkin&bitter gourd mixed veg Fish stew with greens/ Dal Salad(sprouts withvegetables, green leaves or fruits) | 2medium size 1 med bowl 1 medium bowl 1 med bowl | 240 70 110 115 | 6 1.5 7.5 7 |
| Total Calories-535 | Protein-22 | |||
| Evening | Tea/Coffee without sugar Puffed rice/2 wheat rusks | 1 cup 1bowl | 35 100 | 4 3 |
| Total Calories-135 | Protein-7 | |||
| Dinner | Wholewheat flour roti Mix veg/bottle gourd/pointedgourd Dal | 2med size 1med bowl 1small bowl | 240 70 102 | 6 1.5 7.5 |
| Total Calories-412 | Protein-15 | |||
| Before bedtime | Milk | 1 cup | 75 | 3.2 |
| Total Calories=1606.2 | Total Proteins=67.75 |
Prediabetic sample Menu (1500 kcal)
While diet plays a particularly important role in managing diabetes, exercising is equally essential. It helps in improving the functionality of different organs, lowering blood sugar levels, increasing insulin sensitivity and of course, aiding weight loss.
| Meal | Menu | Amount | Calories(kcal) | Protein(g) |
| Morning | Lemon juice with 1cup of water Green tea(without sugar) Oats biscuits | 1tsp 1cup 2 | — 1.2 40 | — 0.25 1 |
| Total Calories-41.2 | Protein-1.25 | |||
| Breakfast | Oatmeal/oats porridge with toasted nuts/ overnight oats/chia seed pudding Apple | 1med | 175 95 | 7 0.5 |
| Total Calories-270 | Protein-7.5 | |||
| Mid morning | 2egg whites-poached | 2egg whites | 36 | 7 |
| Lunch | Veg brown rice pulao/ Jeera rice Cucumber, carrot & onion raita Chicken salad | 1bowl 1small bowl 1med bowl | 264 70 219 | 7 3 17 |
| Total Calories-555 | Protein-27.0 | |||
| Evening | Green tea Veg Sandwich | 2slices of bread | 1.2 125 | 0.5 5 |
| Total Calories-126.2 | Protein-5.5 | |||
| Dinner | Wholewheat flour roti Dal with greens/veg Mix veg salad | 2med sized 1small bowl 1bowl | 240 102 115 | 6 7.5 7 |
| Total Calories-457 | Protein-20.5 | |||
| Before Bedtime | Milk | 1cup | 75 | 3.2 |
| TOTAL | Total Calories-1560.4 | Total Protein-71.95 |
Know the terms
Glycated Haemoglobin(HbA1c) test
- The glycated haemoglobin (HbA1c) test is an important blood test that determines how well you are managing your diabetes.
- Haemoglobin is a substance in red blood cells that carries oxygen to tissues. It can also attach to sugar in the blood, forming a substance called glycated haemoglobin, or haemoglobin A1c.
Glycaemic Index of Foods
- Low Glycaemic Index
- A food’s glycaemic index reflects how quickly any given food will raise your blood sugar. To avoid drastic spikes in blood sugar, choose foods with a low glycaemic index.
Very informative and beautifully illustrated.
@aparajita, Thanks for your comment, I’m so glad that you found this article informative.