What to Eat with Prediabetes

Prediabetes means your blood sugar is higher than normal but not high enough for a type 2 diabetes diagnosis.

In the UK, the NHS often calls it non-diabetic hyperglycaemia. According to Diabetes UK, millions are affected — many without realising it. Left unchecked, prediabetes can progress to type 2 diabetes, which carries serious health risks.

Why Reducing Carbohydrates as well as Sugar matters

When we eat carbohydrates — bread, rice, pasta, or sweets — the body breaks them down into glucose, which raises blood sugar levels. Refined carbs (white bread, sugary cereals, pastries) and added sugars cause quicker spikes, forcing the pancreas to produce more insulin. Over time, this can lead to insulin resistance — a major driver of type 2 diabetes.

Lowering refined carbohydrate as well as sugar intake helps keep blood sugar stable, reduces insulin demand, and supports better long-term health.

What to Eat with Prediabetes

If you have prediabetes, focus on nutrient-rich, slow-digesting foods:

• Wholegrains – wholemeal bread, brown rice, quinoa, oats

• Non-starchy vegetables – broccoli, spinach, peppers, mushrooms, courgettes

• Lean proteins – chicken, fish, eggs, tofu, beans, lentils

• Healthy fats – avocado, olive oil, nuts, seeds

• Low-sugar fruits – berries, apples, pears (in moderation)

  
  

Foods and Drinks to Limit

• Sugary drinks (cola, energy drinks, fruit juices)

• White bread, white pasta and white rice

• Sweets, biscuits, pastries, cakes, chocolate

  
  

Prediabetes is a valuable early warning sign — not a life sentence. By reducing refined carbohydrates and added sugars, and focusing on whole, balanced foods, many people in the UK have successfully brought their blood sugar levels back into the healthy range.

If you would like a full health check and personalised diet plan please book a free pre-consultation with our expert Nutritional Consultant who will guide you to making better health choices.