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Sample meal plans for prediabetes


Points to consider while Meal planning for a Prediabetic


  • Replace polished grains with whole or rough polished grains

Polished grains have high GI, which makes it 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.

  • Eat more high fibre vegetables

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.


  • Consume pulses and legumes

Pulses are high in protein; fibre and they have a low glycaemic index which makes them safe for including in a diet for diabetes. Add them generously.



  • Have fenugreek seeds

Fenugreek seeds can lower your blood glucose levels as the elements present in it helps in releasing insulin from the pancreas.



For a prediabetic with normal sedentary lifestyle generally a 1500 to 1900 calorie diet per day would be recommended to promote weight loss and maintenance of ideal body weight .However ,this may vary depending on person’s age , gender, activity level, current weight and body structure.


These diet plans for pre diabetics (1600 and 1500 calories) are designed as a sample diet plan. 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.


Prediabetic sample Menu (1600 kcal)

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.



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.


Know the terms:



To know more about prediabetes click here

and, for more about diet for prediabetes, click here.



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