What should I eat if I have prediabetes?

First, what prediabetes actually means

Prediabetes means your blood sugar runs higher than normal, but not high enough to count as type 2 diabetes. The CDC says more than 2 in 5 American adults have it, and that you can have it for years with no clear symptoms. The encouraging part of the same CDC guidance: lifestyle changes, including how you eat, can cut the risk of type 2 diabetes in half.

A plate that works most nights

• Half the plate: non-starchy vegetables like broccoli, peppers, green beans, zucchini, or a big salad.
• A quarter: a real portion of lean protein, such as chicken, fish, eggs, tofu, or beans.
• A quarter: a slower carb, such as brown rice, quinoa, a small potato, or whole-grain pasta, kept to about a fist-sized portion.
• To drink: water, sparkling water, or unsweetened tea or coffee.

The swaps that matter most

• Sugary drinks and juice are the fastest way to spike blood sugar. Swapping them for water is the single biggest change most people can make.
• White bread, white rice, and regular pasta digest quickly. Whole grains, beans, and lentils digest slower and keep you fuller.
• Spread carbs across the day instead of loading them into one big dinner. Steady portions tend to mean steadier numbers.
• Roast, grill, or air fry instead of breading and deep frying.

A note on health

This is general information for wellness and education, not medical advice. Prediabetes is a medical diagnosis, so talk to your doctor or a dietitian about your own numbers and targets. Helthee can plan a week of dinners that fit a lower-carb, lower-sugar pattern, with a shopping list to match, so you are not doing the math by hand.