Diagnosed with Prediabetes


This article is part of the series Diagnosed with Prediabetes, Now What?  If you’ve missed an earlier part, click below: 

Prediabetes Diet: Your New Normal

Healthy Prediabetes Diet

Time for a few changes.
Change can be a good thing.
Remember when we used to…
…milk our own cows
…use correction tape if we made an error
…rush home to watch our favourite TV shows

Where would we be without the grocery store, computers and Netflix?
See, change can be a good thing.

And when it comes to your diet, change is definitely, a good thing.  Implementing small changes to your diet & lifestyle can yield big results for your weight, blood sugar and overall health.

And by diet, I don’t mean that you’re going on one.
You’re going to making a Lifestyle Change.
I’m referring to making a few small changes to what you’ve been eating, drinking and supplementing with.
But I have to be honest.  There’s going to be some tough love.
Fast food joints, deep fried greasy things, high sugary drinks and stuff like that… are going to be discouraged…at least…for a little while.

Wings on Super Bowl Sunday – ok.
Green Beer for St. Patrick’s Day – ok.
Grandma’s Peach Cobbler – ok.

Everything in moderation.  Know what I mean?
Just because you have prediabetes, doesn’t mean that you have to give up all of your favourite foods.



Best Diet For Prediabetes

So, let’s talk food for a moment.

My Food Philosophy?
There is a direct correlation between the foods we eat & the way we look and feel.  The typical western diet is comprised of excessive red meat, refined grains, processed foods, junk foods and artificial sweeteners.
Fact – Food can either have a positive or negative effect on your blood sugar.

Foods with a positive effect on your blood sugar include:


  • Healthy fats
  • Flax
  • Chia
  • Oats
  • Whole Grains
  • Quinoa
  • Kale & loads of other leafy greens
  • Lean protein
  • Vegetables
  • Beans & legumes

Foods with a negative effect on blood sugar include:
  • Refined sugar
  • Processed foods
  • Soda
  • Juice with added sugar
  • Refined fats
Making small changes to your diet is essential to getting your blood sugar under control and getting on track to reversing prediabetes.  Here are some ideas about what the Best Prediabetes Diet looks like.
Here are my 14 food rules:
  1. Eat foods low on the glycemic index
  2. Eat Healthy Fats
  3. Eat Protein
  4. Eat lots of vegetables and add them to everything
  5. Limit saturated fats
  6. Limit junk foods
  7. Cut back on sugar
  8. Reduce alcohol intake
  9. Eat small, frequent meals
  10. Include Omega 3s through food and/or supplements
  11. Eat lots of berries
  12. Add cinnamon…sprinkle it on oatmeal or as a tea
  13. Increase fiber intake
  14. Focus on eating “whole foods” instead of “processed foods”



Prediabetes & Carbohydrates

Can we talk about your carbs for a moment?
Your carbohydrates need some company.
They’re lonely and shouldn’t be eaten by alone.
They should be eaten WITH a healthy fat, fiber or protein…this keeps your blood sugar levels stable.

Prediabetes Diet & Healthy Fats


When it comes to a Prediabetes diet, these foods pack a big punch.  Include them in your meals as often as possible.

This little spice packs a punch.  As little as a ½ tsp – 1 tsp a day of cinnamon can have a powerful effect on your blood sugar.  Cinnamon makes your cells more responsive to insulin.  There’s a compound in Cinnamon – methylhydroxy chalcon polymer that makes this happen.

Prediabetes Diet Cinnamon Stick

So, add it to your oatmeal, drink cinnamon tea, add it to apple slices and even your sweet potatoes. Use it everywhere because this amazing spice helps to regulate your blood sugar.

Flax, Chia & Hemp seeds

Prediabetes Diet Hemp seeds

These seeds are high in both soluble and insoluble fiber, which are important elements of a healthy diet. Fiber is beneficial for controlling diabetes in a few ways.
First, it helps you feel full for a longer period of time, helping you consume less food.
Second, the fiber content in flax seeds helps control your blood sugar levels. Maintaining lower blood sugar levels supports weight loss, because when your blood sugar levels are high, your body is more likely to store fat.


Prediabetes Diet Water

When you are dehydrated, the blood volume in your body is reduced. Decreased blood volume levels results in lower energy levels, which makes it difficult for you to stay active and increases our tendency to eat more food.
By drinking more water, you’ll naturally end up drinking fewer high-calorie, sugary drinks.

Leafy Green Vegetables


Which ones?  Eat all of them.  Leafy greens are low in calories and they’re a great source of fiber, which digests slowly and therefore keeps your stomach feeling full for a longer period of time.
The fiber in leafy green vegetables also helps regulate your blood sugar levels. Keeping your blood sugar in check will make it easier for you to lose fat and prevent weight gain.

  • Be a savvy grocery shopper and avoid fake “healthy food” like fruit on the bottom yogurt. Pay careful attention to the nutrition panel on the back of boxes instead of all of the marketing on the front.
  • Supplement with Omega 3 Fatty Acids – it helps in maintaining healthy cell membranes and is important for heart health.

This article is part of the series Diagnosed with Prediabetes, Now What?  Learn more in the next part of the series:
Part 4: Diet for Prediabetes

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11 Tips To Reverse Prediabetes

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